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Steve Kuclo’s 3D Leg Training

Quad Dominate Leg Training

This workout is designed to focus on the quadriceps while still touching on hamstrings for warming up and safety. In each superset the exercises are to be performed back to back with minimal rest in between. To completely fatigue the muscle it is suggested to perform each set of the routine and adjust weight based on your comfort level:

The Workout Plan

download-workout-plan

#1 Superset
Leg extension and Single to Double Lying Leg curls
Pyramid Build
  • Set 1- 20 reps
  • Set2- 20 reps
  • Set3- 15 reps
  • Set4- 15 reps
#2 Set
Leg Press
  • 5 x 20 reps
  • Working up to 12 plates per side
  • Last set 30 reps
#3 Superset
Vertical Single Leg press and Walking Barbell Lunges
  • 2 to 3 plates per side for Leg Press
  • 135 LBS For lunges
  • 3 X Sets
  • 15-20 Reps
Supplementation
  • Pre-Workout – 1 scoop HVOL
  • Intra-Workout – 1 scoop AMINOCORE + 2 scoop CARBION
  • Post-Workout – 1 scoop ISOFLEX + 1 tsp (5g) Glutamine

download-workout-plan

*WARNING: This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training.

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