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bigacb · 16-06-2008, 03:41 AM

Quads, Hamstrings and Calves

Quads

Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Hack Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Leg Extension x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Hamstrings

Straight Legged Deadlift x 3 sets – 15, 12 and 8 reps ( 2 warm up and 1 set to failure)
Hamstring Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Calves

Seated Calf Extensions x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Standing Calf Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

16-06-2008, 03:41 AM	#4 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 933	Re: new routine, need help Quads, Hamstrings and Calves Quads Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Hack Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Leg Extension x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Hamstrings Straight Legged Deadlift x 3 sets – 15, 12 and 8 reps ( 2 warm up and 1 set to failure) Hamstring Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Calves Seated Calf Extensions x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Standing Calf Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)