This Is How You Train Legs!!! | Day 3 - Week 3

STRENGTH TEAM CLOTHING www.strengthteamclothing.com Wednesday’s Workout LEGS (Day 3 - Week 3) 1) Donkey Calf Raise 5 sets x 10-15 reps & 5th set is a double drop set drop set x failure (Go as heavy as you can and hold each rep at the top for 1 second. Rest 1-2 minutes) (My weights were 60,75,90,105,120+60+30) 2) Leg Extensions 4 sets x 15,12,10,8+10 (Increase the weight after every set & 4th set is a drop set x 10 reps. Rest 1-2 minutes after every set. (I used 165,195,225,285LBS+105 WHOLE STACK) 3) Lying Leg Curls 4 sets x 15,12,10,8+10 reps (Increase the weight after every set and 4th set is a drop set x 10 reps. Rest 1-2 minutes after every set) 4) Barbell Squats 4 sets x 5 reps (Use the heaviest weight that you can. The 4th set is a Torture Set x 3/1 x 5 reps (perform 3 partial reps staying low and then stand all the way up…. that’s 1 rep and you have this for 5 total reps. Rest 2-4 minutes. I used 375,405,405,225LBS) 5) Leg Press 4 sets x 10-12 reps & 4th set is a double drop set x 8-10 reps. Rest 2-3 minutes after every set) 6) Dumbbell Stiff Leg Deadlifts 2-3 sets x 8-10 reps (Count 1-2-3 on the way down and pause at the bottom for 1 second. Rest 1-2 minutes after every set) 7) Seated Calf Raises 4 sets x 12-15 reps (Rest 1 minute after each set)