Leg Day with Julian "The Quad Guy" Smith

Want a balanced leg workout that gives your quads and hamstrings everything they need to grow? Look no further than Julian Smith’s balanced and tactical total-leg workout!
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With a nickname like “The Quad Guy,” Optimum Nutrition-sponsored athlete Julian Smith has a lot to live up to when it comes to leg workouts.

This master of slow, controlled lifts and old-school bodybuilding techniques understands that, when it comes to legs, it’s all about quality over quantity—and his workout does not disappoint.

“The key is slowing things down,” says Smith. “Working on keeping good form and making sure the muscles are getting everything out of each rep.”

From old-school sissy squats to muscle-isolating contraction exercises, Smith has the completely balanced leg workout you can take to any gym.

| The Quad Guy’s Leg Workout |
1. Weighted Sissy Squat – 4 sets, failure reps
2. Narrow Stance Squats – 4 sets, 8 reps
3. Leg Extensions – Note: 10 sec. hold each rep
4 sets, 4 reps
4. Seated Quad Contraction – 4 sets, 4 reps
5. Hack Squat – 4 sets, 12 reps
6. Stiff-Legged Deadlift – 4 sets, 12 reps
7. Decline Dumbbell Leg Curl – 4 sets, 8 reps
8. Hamstring Contraction – 4 sets, 4 reps
9. Good Morning – 4 sets, 8 reps


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