Nadine Young`s Perfect

Perfect-LegS workout
Hamstrings in the morning
q Lying leg curl and stiff-legged deadlift superset –
5 sets x 15 reps (each exercise)
q Smith-machine single-leg lunge
(with rear leg elevated on a bench) – 5 sets x 12 reps (per leg)
q 45-degree leg press (with feet high on platform and 6” apart) –
5 sets x 15 reps
q Dumbbell walking lunge – 4 sets x 20 reps (per leg)
q Seated leg curl and thigh-adductor machine superset –
4 sets x 15 reps (each exercise)
q Machine single-legged hamstring curl – 4 sets x 12 reps (per leg)
Quads in the late afternoon or evening
q 45-degree leg press
(with feet low on platform , heels together, and toes apart like a “V”) – 5 sets x 15 reps
q One more set of 45-degree leg presses to failure!
q Hack squat (with knees and feet close together) – 3 sets x 10 reps
q Bodyweight lunge – 3 sets x 25 reps (per leg and with minimal rest)
q Back squat – 4 sets x 15 reps (to failure!)
q Seated leg extension (with toes pointed outward) – 4 sets x 15 reps
q Leg extensions again – drop sets (heaviest to lightest one plate at a time,
no rest between sets, and to failure each set)
“BAM, LEAN and MEAN!”
Nadine
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MAY 2013
Nadine Young’s