Quads & Hamstrings- Muscle Gain In Under 45 Minutes! (Holiday Series)


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Get ready to build muscle and puke like you’ve never puked before Nation!

This much volume in less than 45 minutes is a lot to handle for legs, but is necessary for growth. Also, the reverse pyramid structure of the routine will ensure that you’re making strength gains as well.

Do not sacrifice form for weight, ESPECIALLY on the first superset! Pace yourself and really give it your all on this workout and the gains will be worth every second of the pain you’re about to endure! #HTH #SHFAthlete

Complete Holiday Series Playlist:
https://www.youtube.com/playlist?list…

• Reps and sets will vary per exercise
• Rest 30 seconds MAX between sets

(1:05)- Routine sets & reps

(1:46)- Quads / Hamstrings – Superset 1
(1:53)- Front Squat (15 reps, 12 reps, 10 reps, 8 reps, 6 reps)
(2:45)- Romanian Deadlift (15 reps, 12 reps, 10 reps, 8 reps, 6 reps)

(03:14)- Difference between Romanian and Stiff Leg Deadlifts
Link: https://www.youtube.com/watch?v=QR6HD…

(6:43)- Use Your Internal Belt!
Link: http://www.youtube.com/watch?v=Y8L_tS…

(12:15)- Quads / Hamstrings – Superset 2
(12:17)- Seated Leg Curl (15 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps)
(13:04)- Seated Leg Extension (15 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps)

(19:45)- Quads / Hamstrings – Superset 3
(19:52)- Prone Leg Curl (3 sets: 10 reps)
(20:26)- Dumbbell Reverse Stepping Lunge (3 sets: 10 reps)



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