I did the following workout this past Tuesday morning at Kirkland Gold’s Gym. It was a secondary/pump workout. The pump was insane, but it verged on being a primary workout. Regardless, my training partner was barely walking 2 days later and I had zero soreness. The difference was Plazma. Plain and simple nothing compares to it. Here is the workout…
5-4-3 Seated Leg Curls
Gold’s Gym has a seated unilateral leg curl machine which works perfect for this exercise technique. Weight listed is per each side.
Set 1 x 5-4-3 reps with 40lbs (warm-up)
Set 2 x 5-4-3 reps with 40lbs (warm-up)
Set 3 x 5-4-3 reps with 50lbs
Set 4 x 5-4-3 reps with 50lbs
Set 5 x 5-4-3 reps with 50lbs
Set 6 x 5-4-3 reps with 50lbs
*The key here is to curl and hold one leg in the contracted position while you perform 5 reps with the opposite leg, and then alternate back-and-forth doing 5, 4 and 3 reps on each leg. Yes, I ripped this technique off from a T-Nation article…I believe it was authored by Chad Waterbury.
Set 1 x 15 reps with 2 plates/side (warm-up)
Set 2 x 12 reps with 3 plates/side (warm-up)
Set 3 x 10 reps with 4 plates/side (warm-up)
Set 4 x 6 reps w/4 plates + 6 reps w/5 plates + 6 reps w/6 plates + 6 reps with 7 plates/side
Set 5 x 6 reps w/7 plates + 6 reps w/6 plates + 6 reps w/5 plates + 6 reps with 4 plates/side
Set 6 x 6 reps w/4 plates + 6 reps w/5 plates + 6 reps w/6 plates + 6 reps with 7 plates/side
Set 7 x 6 reps w/7 plates + 6 reps w/6 plates + 6 reps w/5 plates + 6 reps with 4 plates/side
*These put some serious blood in my quads! Essentially you are going to do an ascending set where your training partner adds 1 plate to each side after 6 reps and you keep going with 6 reps + 1 plate/side until you’ve gone up 3 plates or 4 sets of 6 reps. The next set you reverse the technique and do a descending set. In total you will do 2 ascending and 2 descending sets before you’re done with the leg press. This is often a primary workout technique, but just don’t go as heavy with the weight.
Superset: Leg Extensions & Dumbbell Squats
Leg Extensions x 20 reps with 160lbs
Immediately followed by…
Dumbbell Squats x 10 reps with 50lb dumbbells
*The key here is to pump out the reps on the extensions and then go immediately to the dumbbells. I prefer to elevate my heels slightly and keep my feet narrow to really hammer the quads. Be sure to drop all the way down until the dumbbells touch the floor on each rep. Perform the superset for a total of 3 rounds.
Simply, but effective – these exercises blew up my legs in a relatively short secondary workout.