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Leg Developer

By September 6, 2016Workout of the Week
Exercise OrderExerciseRepsWorking SetsRest (seconds)Tempo
A1Front Squat2-451202010
B1Back Squat4-64302010
B2Leg Press6-84303010
B3Leg Extension10-124304010
C1Deadlift4-64302010
C2Stiff Leg Deadlift6-84303010
C3Lying Leg Curl10-124304010
Explanation
  • ALWAYS USE A SPOTTER
  • IF YOU ARE WORRIED ABOUT YOUR FORM, THEN ASK FOR HELP
  • NEVER DO DEADLIFTS OR SQUATS WITH A BENT BACK OR IF YOU ARE INJURED
  • The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2
  • Tempo:
    • The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
    • The Third number (as in 2010) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
    • The Second number (as in 2010) is the amount of time to hold the weight/pause at the bottom of the exercise.
    • The Fourth number (as in 2010) is the amount of time to hold the weight/pause at the top of the exercise.
    • Using 2010, you would perform a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

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