Today's leg workout consisted of....
I have the same sets and reps for each exercise. Picking the correct loads to maximise each set.
Sets per exercise = 7
Reps per exercise;
set 1 - 8
set 2 - 8
set 3 - 6
set 4 - 6
set 5 - 4
set 6 - 4
set 7 - 10-12
Total sets = 28 (high volume)
Rest times are different between and after each super set depending on the rep range.
8 Reps = 60 seconds
6 Reps = 90 seconds
4 Reps = 90-120 seconds
The Session.
1a Barbell Front Squat
1b Deadlifts - overhand grip
2a Step Ups - Barbell on back
2b dumbbell Romanian Deadlifts - fixed 25 degree knee bend
The training goal for this phase is myofibril hypertrophy. Leading more towards strength gains of the muscle fibres as opposed to increasing their size.
Targeted muscle groups.
1a - quads and glutes
1b - hamstrings, back and glutes
2a - quads
2b - hamstrings and lower back
