Training

KING-SIZED Workout: Day 1, QUADS

Steve takes you through each day of his workout.

 DAY 1: QUADS 

STRAIGHT SETS

REST: 90-120 seconds

  • STRAIGHT BAR SQUAT: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • LEG PRESS: 4 sets, 10-12 reps

On 4th Set: Perform Power Partial and Triple Drop Set

  • HACK SQUAT: 4 sets, 10-12 reps

On 4th Set: Triple Drop Set, NO Power Partial

Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

  • LEG EXTENSION: 9-10 reps
  • MACHINE SQUAT: 9-10 reps
  • LUNGE: 9-10 reps (each leg)

GO TO FAILURE!

CONTINUE THE KING-SIZED WORKOUT - CHEST DAY >> 

RETURN TO THE KING-SIZED WORKOUT >>

Comments