No-Nonsense Quad Routine From Wong Hong Sifu

No-Nonsense Quad Routine:

Leg Extension 2 X 30 (warm up with light weight)
real set 5 X 8-12
double set 1 X 10/10/10/10

Free Squats 5 X 8-12
superset
1-leg Leg Press (45 degree) 5 X 10

Hack Squats 5 X 8-10
superset
Walking Lunges 5 X 10 each leg

Free Squats 2 X 25 (light weight)

Leg Extension 1 X 30 (light weight for finishing pump)

Adductor 3 X 20


* Above routine is strictly for pro level. You need to adjust the volume and intensity according to your level.

* Wear a lifting belt when doing heavy squats. Use your leg to push the weight not your back/lower back. If you ar eusing your lower back, then its too heavy. No boucing at the bottom.

* Stretch in between sets.

* Reminder, not everyone can try this. If you manage to finish the workout with enough intensity, i can guarantee you will be limping for a few days. Cheers