Monday - Legs:

Front Squats
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Back Squats
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Standing Calf Raises w/ the Weight on the Bar.
12 Reps between Each set.

Hack Squats
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Standing Calf Raises w/ the Weight on the Bar.
12 Reps between Each set.

Leg Press
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Seated Calf Extensions w/ the Weight on the Sled.
12 Reps between Each set.

Leg Extensions
8x10 Moderate Weight
5xFail Increasing Weight with each set

Seated Leg Curls
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Laying Leg Curls
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Hip Abductor
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set
Note: I max the machine so I do 13 sets of 12 reps at max weight

Hip Adductor
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set
Note: I max the machine so I do 13 sets of 12 reps at max weight

Seated Calf Raises
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

15-20 Minutes Cardio
Walking at Highest Incline Possible.

Tbh I've done more. Can't take more than two hrs

I have a question , for the 15-20 minutes cardio
at what speed should we be walking on the 15 incline which is max on the machine?

also , this is legs day, are you posting the entire routine for me to attempt?

I'm going to try this the next time I get a chance to hit the gym.

lol don't try this yet. If your legs aren't developed, and you go overboard, you won't walk for a week lol

i will try it , even if its the last thing i do.

w/e speed you're comfortable walking at with that incline.

I use speed 4, w/e you do, don't hold onto the treadmill.

e:/ posting each day seperate.

This post was edited by Boxa on Oct 3 2009 12:32pm

thanks a lot , i really appreciate it , im printing all so i can attempt them. i had a habit to hold on to the treadmill before , but now i wont do it..

that defeats the purpose of using one, you're better off running outside if you can't not hold onto the machine like a crutch.

i thought you were going to listen to your trainer