How does one tackle a weak or lagging body part? Priority training. With every workout add an extra exercise or two for that weak or lagging body part. Nowadays, I prefer full body workouts which include big basic compound lifts at the beginning of the workout and accessory exercises thereafter.

What exercises I chose after is dependent on what I consider priority. Big compounds work multiple muscle groups therefore you start with the big compounds first. On this day, quads were my focus. After performing some heavy Squats I followed with Leg Extensions and Bulgarian Split Squats. This variation of the Bulgarian Split Squat I used a short foot print which works the quadriceps. The long footprint hits the glutes.

Workout: Quadzilla Leg Disaster, Sat 11-July-2015

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB) .
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
• Build up to work sets

Workout Program:

A. BB Shoulder Press: 3 x 10 reps

B. BB Squats: 3 x 10 reps

C. BB Bench Press: 3 x 10 reps

D. Leg Extensions: 5 x 15 reps (2.0.1.0)

E. DB Bulgarian Split Squat (narrow stance) L/R: 4 x 8 reps (4.0.1.0)

F. BB Lat Rows w/ ez curl bar (chest supported): 6 x 10 reps (2.0.1.0)

G. Cable (high) Y-Lat Pulldowns: 5 x 10 reps (3.0.1.0)

H. BB Bicep Curls w/ fat grips (start w/ bar add 10lbs/set): 5 x 8 reps ↑ (3.0.1.0)

I1. Cable (high) 3-way Tricep Extensions (out, in, overhead): 4 x 10 reps (2.0.1.0)
I2. Cable (high) Bicep Curls: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.