Mike531- Журнал, 11 сен 19

This leg workout kills me every time. Such a good routine. The pro pain finishers really do it.

HAMS / QUADS
Week #4

Rest Time:
Your rest is strictly 1 minute within all 20 “10-BY's”. Rest only as needed during iso pro-pains.

• Complete alternating sets of deadlifts with squats until all 20 sets are complete. 
 
BARBELL DEADLIFTS
REPS: 10
• SETS: 10 
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises. 
 
BARBELL SQUATS
REPS: 5
• SETS: 10 
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets. 

• ISO PRO-PAIN FINISHERS 

HAMSTRINGS ISO PRO-PAIN FINISHER
REPS: LONG LEG BRIDGE HOLD ==> PB HAMSTRING CURLS
• TIME: WITHIN 9 MINUTES! 
Perform a long leg bridge hold for 60 seconds (or until failure) and complete your original failure number reps of physioball hamstring curls (from your previous hamstring pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a long leg bridge hold for 30 seconds. 

QUADS ISO PRO-PAIN FINISHER
REPS: 60 SECOND WALL SIT ==> PRISONER JUMP SQUATS
• TIME: WITHIN 9 MINUTES! 
Perform a wall sit for 60 seconds (or until failure) and complete your original failure number reps of prisoner jump squats (from your previous quad pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a wall sit for 30 seconds.

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1992 ккал

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