I need some ideas
SprintsCleansFront squatsCossack squatsGHDSledPlyosCleansBack squatsRDLsLeg ext/curlCalf raise
>>77477104Reverse pyramid sets on every lift, add kettlebell squats of every form to work on accessory stability recruitment muscles and prevent injury. Work on core, no I do not mean crunches, army standard decline sit-ups preferably with at least a 25lb plate or medicine ball. Buy flat soled lifting shoes, carb load night beforehand.
Leg day is for women and faggots
>>77477104Imagine wasting a full day on legs lol
>>77477113- t. skinnyfat DYEL manlet
I’m a middle distance runner. I get a lot of stares and “advice” about my leg days from people who can’t even run a single lap.
>>77477120How do I get legs like yours?
>>77477118why are you short?
>>77477120I too am sexually harassed by weirdos with objectively incorrect “advice”.
Lower 1: >10min warmup>Barbell Squats (back)>Barbell RDLs>Standing barbell calf raiseFinish the day with core/abs>Dead bugs to failure ~50-60avg>Weighted Sit-Ups>Flutter Kicks to failure as a finisherLower 2:>10m warmup>Romanian Split Squats>Barbell Deadlift (from floor)>Single leg calf raiseFinish the day with core/abs>Dead bugs to failure ~50-60avg>Weighted Sit-Ups>Oblique crunches to failure as a finisher
>>77477133Would that I were, I’m 6’-0”. manlets have shorter muscle insertion points. A 5 foot tall soldier will have huge biceps only curling 40’s because there is less area overall so it becomes a more concentrated density. Shorties have it easy, they just like to whine endlessly.
>>774771042 leg days (B and D) in my ABCD routine, 4 days between workouts. >Leg day 1- Quad extensions to failure- Immediate superset Leg press to failure- Standing calf raises to failure- Hanging leg raises to failure>Leg day 2- Leg extension iso hold to failure- Immediate superset backskwats to failure - Sitting calf raises to failureMentzer had this shit in his ideal routine since legs recover more and any workout leads to growth due to the indirect effect, but right now my legs are far outpacing my upper body in terms of relative numbers
>>77477113Chicken leg weak twink. You take it up the ass like your dad
>>77477104What the fuck I just searched where that muse sample came from earlier today
>>77478378This type of shit is happening a lot lately
>>77478388you two gonna touch tips or what?
>goblet squat>single leg DB RDL>step-ups>seated leg curls>leg press>hip adduction/abduction>standing calf raises>running 3x a weekand yes, I bottom.
>>77477104this scares away fat people, power lifters, and people with weak hearts:Glute Kickbacks 20 x 3Hip abductors 20 x 3(Superset) Jefferson Squats 20 x 3Hip adductors 20 x 3(Superset) Ham Curl of choice 20 x 3Calf Press 20 x 3Seated Calf Press 20 x 3(Superset)Deadlift Max Reps x 4Ham Curl of choice: 20 x 3Quad Extensions 20 x 6Squats 20 x 5
>>77478625>20 sets of 3wowweee
>>77478378what muse sample?
>>774771041x20 squats. you're welcome
>>77477104Jumping Jacks (or any cardio/calf)SquatsDeadliftsThat's all you need.
>>77477108Only non-retarded routine in this thread desu.
>>77479154Listen to drones the muse album, the first couple of tracks on there
