Weeks 19 – 22

Thursdays: Legs and Abs

The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 4 4 to 6
Stiff Leg Deadlifts 2 4 to 6
Leg Curls 2 4 to 6
Leg Raises (Weighted) 2 4 to 6
Incline Crunches (Weighted) 2 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
To maximize the effectiveness of Stiff Leg Dead Lifts on the hamstrings, do not lock out the movement at the top. Also take a wide grip to get the maximum stretch.

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