Six-time Ms. Olympia champion,Andrea Shaw has dominated the Olympia stage with six-consecutive victories since 2020 and has built her 27-inch thighs through a desire to stay at the top of her game. Recently, “Mz Pretty Muscle,” shared one of the workouts that keeps her pins on point, so that you can try it too.
Shaw looks to maintain her Ms. Olympia trophy by day, and wow the public at night, with quality over quantity when it comes to her strategy for legs. The coach and bodybuilding icon forces growth through heavy movements that signal the body to adapt. “Another one for the books,” commented the champ, as she shared an inspiring demonstration via Instagram. Here’s how to replicate her reps.
Andrea Shaw’s Ms. Olympia Complete Leg Day Workout
Starting the session with the dumbbell Bulgarian split squat, Shaw wasted no time getting to work, exhausting the legs with a compound movement to activate those muscles. Weighted Bulgarian split squats hammer the quads, but you’ll also recruit the adductors, calves, glutes, hamstrings, core, shoulders, and back, meaning that each of the next exercises will require additional effort to complete.
Second-up was the linear hack press machine, providing a more structured path of motion after the uncertainty of free weight squats. By pushing the weight away from your body, the quads will come into play once again, along with additional support from the glutes and hamstrings.
To work on her symmetry, Shaw’s third movement is the single leg press. While you can’t go as heavy with this unilateral approach, single limb work is a sound strategy for building balance and making sure that strength and muscle is distributed evenly in each leg.
Finally, Shaw isolated her legs with the leg extension machine, attacking the quads from all angles in order to build those already burning legs. Leg extensions are efficient, because they hit the rectus femoris (front), vastus medialis (inside) and vastus lateralis (outside) muscles in the upper leg, providing that much hallowed width that Shaw displays on stage, or so fetchingly in a dress.
To try Shaw’s sure-footed workout for yourself, aim for 8 to 12 reps, going heavy, and repeating for 3 sets.
