WEEK 3 - DAY 4 (THURSDAY) LEGS & CALVES

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

• THIS WEEK WILL INVOLVE SOME PRE-EXHAUST TRAINING AND DROP SETS
• THIS WILL INVOLVE WHERE MARKED "DROPSET" TO ON THE FINAL WORKING SET, LIFT OT FAILURE AND REDUCE THE WEIGHT 20% AND WITH NO REST, GO TO FAILURE FOR  3 COMPLETE DROPSETS ( for more information on drop sets click here - Dropsets - X Fam Unity )

WARM UP AS PER VIDEO

LEG EXTENSIONS

2 SETS OF 20 (70% MAX)

LAYING HAMSTRING CURLS

2 SETS OF 20 (70% MAX)

HIP ABDUCTOR

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

SQUATS

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

LEG EXTENSIONS TO PRE-EXHAUST MACHINE LEG PRESS

LEG EXTENSIONS - 1 SET OF 15 REPS THEN STRAIGHT TO MACHINE LEG PRESS - 1 SET OF 10 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

LEG EXTENSIONS 1 SET OF 12-15 REPS TO FAILURE THEN STRAIGHT TO MACHINE LEG PRESS- 1 SET OF 8-10 REPS TO FAILURE

INCREASE THE WEIGHT

LEG EXTENSIONS 1 SET OF 10 REPS TO FAILURE THEN STRAIGHT TO MACHINE LEG PRESS - 1 SET OF 8-10 REPS TO FAILURE

LEG EXTENSIONS 1 SET OF 6-8 REPS TO FAILURE THEN STRAIGHT TO MACHINE LEG PRESS - 1 SET OF 4-8 REPS TP FAILURE

STRAIGHT LEG DEAD LIFTS TO PRE-EXHAUST LAYING HAMSTRING CURLS

STRAIGHT LEG DEAD LIFTS - 1 SET OF 15 REPS THEN STRAIGHT TO LAYING HAMSTRING CURLS- 1 SET OF 10 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

STRAIGHT LEG DEAD LIFTS 1 SET OF 12-15 REPS TO FAILURE THEN STRAIGHT TO LAYING HAMSTRING CURLS - 1 SET OF 8-10 REPS TO FAILURE

INCREASE THE WEIGHT

STRAIGHT LEG DEAD LIFTS 1 SET OF 10 REPS TO FAILURE THEN STRAIGHT TO LAYING HAMSTRING CURLS - 1 SET OF 8-10 REPS TO FAILURE

STRAIGHT LEG DEAD LIFTS 1 SET OF 6-8 REPS TO FAILURE THEN STRAIGHT TO LAYING HAMSTRING CURLS - 1 SET OF 4-8 REPS TP FAILURE

SEATED CALF RAISE

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

COOL DOWN AS PER VIDEO