HOW TO GROW YOUR QUADS | QUAD EXERCISES | LEG TRAINING

A lot of you ask me how i get the quads I have. These are the kind of sessions i put myself through in order to grow them. It's hard hard work, but it's so rewarding ! I'm glad you can finally see how hard i push myself! It's not pretty lol, but then i wouldn't be working hard if it was would i !! Lol.

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GYM: Norton Gym - Welwyn Garden City

The workout:

LEG PRESS (focusing on single leg)

No weight - 15 reps each leg and 15 reps with both legs.

Start to add weight:
15 reps each leg and 10 reps both legs
Same weight as before:
10 reps on each leg and 10 reps with both legs.

increase weight:
10 reps on each leg and 15 partial reps with both legs.

increase weight:
7 reps on each leg and 15 reps with both legs.

LEG PRESS (focusing on strength)

Start off with a weight you’re comfortable with:
8 reps

Increase weight:
8 reps

Increase weight:
8 reps

Increase weight:
8 reps

Increase weight:
6 reps

Decrease weight:
10 reps

Decrease weight:
10 reps

Decrease weight:
10 reps

Decrease weight:
20 partial reps

HACK SQUAT SS LEG EXTENSIONS :

Hack squat-
No weight:
7 down to the bottom and half way up reps
7 from the top half way down reps
7 full reps

Leg extensions-
10 reps squeezing at the top of each one

Hack squat -
Add weight (not too much though!!)
7 down to the bottom and half way up reps
7 from the top half way down reps
10 full reps

Leg extensions-
10 reps squeezing at the top of each one
Decrease weight -
10 reps

Hack squat -
Same weight:
7 down to the bottom and half way up reps
7 from the top half way down reps
10 full reps

Leg extensions-
10 reps squeezing at the top of each one
Decrease weight -
15 reps no squeeze

Hack squat -
Same weight:
7 down to the bottom and half way up reps
7 from the top half way down reps
10 full reps
Increase weight a little -

WALKING LUNGES WITH BB:
30 reps

Increase weight:
30 reps

Increase weight:
30 reps

DONE!!

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