Last time we did legs we decided to split them up on two days .We now do quads one day and then hamstrings and calves another day. I really want to work had on my quads to make them freaky.
This is how we trained the quads.
Started off with Leg press. I did 3 - 4 warm up set and slowly went up in weight set by set. I then started doing a working set on 8 plates for 20 reps. Next set I managed 9 plates on each side for 20 reps.The last set ended with 10 plates on each side for 20 reps. I am finally back to heavier weights after the neck injury.
We then moved over to Hack squats. I started warming up for 3 sets. I did my first hard set with 3 plates on each side for 20 reps. 2nd set was 4 plates for 20 reps. I was surprised how easy it was and I put on one more plate for the last set. 5 plates on each side in hack squat, I was very pleased. I did 12 reps which I am really satisfied with.
My legs were burning now but we had one more exercise before we were done. We did alternate leg extension. Working one leg in a time can be good to make sure the both legs get same resistance and work force. We did drop sets with 10-10-10 so in total 30 reps in each set.
After 3 sets my legs were killing me and we were done.
I have been sore now for 3 days and I enjoy every bit of it since I know this will give result of growth in my legs.