10min skipping for your warm up
1min Rest in-between sets unless specified
GERMAN VOLUME TRAINING (1min rest in-between sets)
EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 | TIPS |
Barbell front squat | 10 reps 10 sets, use same weight for all 10 sets. Use a weight you would fail at 20 reps on | Keep chest up, shoulders up , core tight and make sure to push knees out | |||
Laying Leg curls | 12 | 10 | 8 | 8 | Push chest off the bench and push hips into the bench , focus on getting heels to your bum |
Dumbbell lunges | 10 | 10 | 10 | 10 | Make the lunges wide focusing gluts and hamstrings |
Leg Extensions | 7 sets 15 reps with 30sec rest in-between sets | Squeeze for 2sec on top of the movement , keep legs close to each other |