FM BULK LEGS
1
Leg Extensions
Warm up sets =
2 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
Double leg extension, slow squeeze at top of movement. Stop 3-4 reps short of failure.
2
Seated Hamstring
Warm up sets =
2 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Rep information
double leg curl, Stop 3-4 reps short of failure.
3
Machine Squat
Warm up sets =
3 Warm up sets
Working sets =
2 Working sets
6 Reps
15 Reps
Adjust the weight to an appropriate load for your training. With a shoulder-width stance, squat under the shoulder pads and adjust the machine to the appropriate height. Move to a standing position with your back slightly arched, chest up, and head looking forward. This will be your starting position. Lower your torso by flexing the hips and the knees. Continue until you are below parallel, and then reverse direction by extending the hips and the knees.
Rep information
Have as many warm ups as you need. Reduce weight for second set. Both sets go to complete failure.
4
Leg Press
Warm up sets =
3 Warm up sets
Working sets =
2 Working sets
Rep information
Feet 6 inches apart at bottom of plate. do not break parallel on way down. Keep tension on the quad. Have as many warm ups as you need. Reduce weight for second set. Both sets go to complete failure.
8 Reps
15 Reps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.
5
Leg Press
Warm up sets =
1 Warm up set
Working sets =
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.
6
Adductor
Warm up sets =
1 Warm up set
Working sets =
1 Working set
Rep information
This will be a rest pause set. Set the weight at a weight you fail around 20 reps. Go to complete failure, count to 15 and go again. Do this 3 times so 4 sets in total. If you do correctly you should struggle to do 3 reps last set.
Lie face down with one leg on a foam roll. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.
7
Leg Extensions
Warm up sets =
1 Warm up set
Working sets =
2 Working sets
6 Reps
7 Reps
7 Reps
8 Reps
7 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
Follow instructions below.
8
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information