Workout Tips

6 Big Finishers for Every Major Muscle Group

Finishing off your routine with moves that take you to the limit is the fast-track route to muscular growth.

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Finisher for Quads and Hams

Superset
Leg Extention (w/ Dropset)
SUPERSET WITH
Walking Lunge
Sets: 3
Reps: 12
Rest: 2 min.

The best measure of a good leg workout is not being able to walk up the stairs when you'’re done. This intense superset provides the added pleasure of burning the muscle from the innermost fibers. The moves help build quadriceps detail and separation.

DIRECTIONS
Grasp a barbell or a pair of fairly light dumbbells and keep the weight(s) close to the leg-extension machine. Sit snugly in the machine so that your knees are just off the edge of the pad.

Contract your quads to fully straighten your legs. Focus on the peak contraction and hold it momentarily; don'’t explode the weight up just to let it quickly fall back. Allow the weight to pull your feet all the way down, but not to the point where the weight stack touches. Repeat until you reach failure, then drop the weight by 20%-30% and perform as many more reps as you can. Jump off the machine and do a set of walking lunges in an open space, taking a long stride and allowing your body to descend just short of your back knee touching the floor.

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