KILLER LEGS

                                                                     KILLER LEGS

This routine has never failed anyone if you stick to it.

If you want killer legs you got them but please do not be afraid of weights.

Buchness is a myth.

Start with 20 lbs 10 x 10 and build-up. Forget the gym coaches.

If you are not doing it right I will know.

Now here goes:

    12 min warm up (bicycle preferably)

     10 min stretching exercises.

1)Hack squad   3 X 12/10/8 add 5lbs for every set. (Ascending method)

2)Leg Press      

Twice your weight comfortably heavy

 a) inner thighs 10 reps immediately

 b) outer 10 reps then

c) straight 10 to make One Set.

 Take a short break then repeat for a 3 sets total. (Ascending) add 10lbs each set.

3)seated calf raise as heavy as you can take X 3 sets 15 reps.

4)Leg curls normal X 3 sets of 12 reps

5)thigh focus           X3 sets of 15 reps

6)Leg extensions with 4 seconds of hold action at the full stretch, as heavy as you can manage then add 10 lbs in set 2 & 3 in ascending order.

Then Go Home and drink as much water as you can

Twice a week in the beginning.

You will show anyone in the world FIRE in the leg Department

12/July/2018