My current routine is working pretty well for me. First, 10 minutes of cardio and 5 minutes of stretching. Starting with squats. After 3 warm up sets, I hit a work set of 5 with 10 pounds more than I did the previous week. Then I hit a set of 20 with a weight I can normally get for 10. After a good five minute rest, I move to close-stance smith squats where I do 5/5/8 reps. Using a weight I can get for 6, I do 5 reps, then I add 10 and go for 5 again, then I go back to my first weight and hit it for 8, or as many as I can get, using any techniques possible to get to 8 (rest/pause, forced reps, etc...). From here I take it to leg curls, where I go 5/5/8, then calf raises, where I do 8/8/10. Stretch for 10 minutes, done.
whats up, the sets of 50 reps were'nt good enough for ya?
didn't like the 2x25 sets?
what about the squats 10x10, thought that was the cat's ass!
guess i'll need to come up with something really radical so you don't get bored!
I like your idea, but it sounds like a quick workout. It seems like I should do more, I know I can do hams after, but are you really only doing the one exercise for quads? I'm game for anything so I'll give it a shot.
If you like quick, but intense leg workouts I was given a 15 minute leg workout that takes 15 minutes before you can get off the floor from a certain IFBB Pro from our gym.
Thanks for the ideas from everyone, I may also hit Lats up for a workout.
8 min walk on the treadmill or bike warm up
2 warm up sets squats- bar, 135
rest 1- 2 min
then go 225
rest 2-3 min
then as heavy as u can go for 5-8 reps
then do some plyometric leg training
2 sets as many as u can do each set
depth jumps from a box or those step up things they use in areobic classes, make it real high
then 1 set of leg extensions, giant set
as many as u can do for 8
drop the weight by 30% keep going till u cant get even a half rep up
then drop it again and go until u cant get a quarter rep u p
1 set of lying or seated leg curls same as leg extensions
then go back to the squat rack, load up 225 and rep it out, drop the weight to 135 rep it out, then walk on the treadmill or bike for 8-12 min to use up all the lactic acid you have accumulated and drink your protein and carbs while walking...go home and rest repeat again in 7 days....give it a try, ull see what i mean