Leg Day

 

Superset/Sped up/Contraction reps of 1o with your muscles; not counting out 1 rep, 2 rep, 3 rep, 4 rep, 5 rep, 6 rep, 7 rep, 8 rep, 9 rep, 10 rep with or without resting in between reps

Doing “1, 2, 3, 4, 5, 6, 7, 8, 9, 10” in 1 with no rest

For each reps of 10

3 reps of 10 + 1 rep of 10

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A Superset is working one muscle followed by its opposite muscle with no rest in-between.

A superset is simple: alternating sets of two different exercises with no rest in between.  Doing a set of biceps curls and a set of triceps dips, alternating until you’ve completed all the sets

-shape.com

“Superset you’re muscles with the same exercise”

You can also do agonist supersetting which is the pairing of two exercises for the same muscle. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. … Again, a compound exercise is usually supersetted with an isolation movement.

-bodybuilding.com

Alternating your muscles while doing the same exercise

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Stimulation occurs during the contraction of the muscle, or during the actual exercising of the muscle. Each time that a muscle is exercised, contraction occurs.

-verywellfit.com

Each rep of 10: contraction of the muscle/muscles (ie Doing “1, 2, 3, 4, 5, 6, 7, 8, 9, 10” in 1 with no rest)

“Looks like 1, 2, 3 reps plus 1…actually is “1 rep of “1, 2, 3, 4, 5, 6, 7, 8, 9, 10″ with the contractions of your muscles, 2 reps of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10″ with the contractions of your muscles, 3 reps of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10″ with the contractions of your muscles,  PLUS 1 rep of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10″ with the contractions of your muscles”

3 reps of 10 + 1 rep of 10

Legs

•Leg Extensions: 110lbs + 15lbs Total 125lbs x 3 reps of 10 + 1 rep of 10

One Leg: 75lbs + 15lbs Total 90lbs x 3 reps of 10 + 1 rep of 10

•Seated Leg Curl: 190lbs + 15lbs Total 205lbs x 3 reps of 10 + 1 rep of 10

One Leg: 90lbs + 15lbs Total 105lbs x 3 reps of 10 + 1 rep of 10

•Leg Press Machine: 230lbs + 15lbs Total 245lbs x 3 reps of 10 + 1 rep of 10

250lbs + 15lbs Total 265lbs x 3 reps of 10 + 1 rep of 10

•Adductor/Abductor Machine: 110lbs + 15lbs Total 125lbs x 3 reps of 10 + 1 rep of 10

130lbs + 15lbs Total 145lbs x 3 reps of 10 + 1 rep of 10

•Seated Calf Raise Machine (Free Weights): 45lbs x 2 + 25lbs x 2 Total 140lbs x 3 reps of 10 + 1 rep of 10

•Leg Press (Free Weights): 45lbs x 16 + 25lbs x 2 Total 770lbs x 3 reps of 10 + 1 rep of 10

45lb x 18 + 25lbs x 2 Total 860lbs x 3 reps of 10 + 1 rep of 10

 

Abs

•Abdominal Machine: 110lbs + 15lbs Total 125lbs x 3 reps of 10 + 1 rep of 10

130lbs + 15lbs Total 145lbs x 3 reps of 10 + 1 rep of 10

•Half Bosu Ab Chair: Captain’s chair oblique crunches

Straight on 3 reps of 10 + 1 rep of 10

Right Side 3 reps of 10 + 1 rep of 10

Left Side 3 reps of 10 + 1 rep of 10