I think the title says it all. The hour was set for high intensity legs no air conditioning. The downside is contest prep is always more intense than winter training. I am 10 weeks out of LA Classic Bodybuilding, Fitness, and Figure Show. I will be competing in Women's Division Heavy Weight Bodybuilding. This year NPC has changed some divisions adding bikini and physique so my plans are to compete in physique after this year.
In these exercises super sets mean one exercise then go to next exercise for sets of 4 and high intensity is just that no rest till trainer decides to call it.
Warm up leg extensions super set with leg curls x 4.
Leg extensions 40#, 60#, 80#, 100# x 10 reps
Leg curls 40#, 60#, 80#, 100# x 10 reps
High wide stance leg press super set with front squats
Leg press 2 plates 15 x 4 sets
Front squats using the Smith machine with 2 -25# plates 15 x 3 sets (feet forward approx 12" and knees stay closed) Sitting to chair height.
Regular squat with wide stance legs forward sitting as low as possible 2- 25# plates 10 x 2 sets
2 min rest rest water
Leg curls super set with glute kickbacks
Leg curls 40#, 60#, 80#, 100# 4 sets of 10
Glute kickbacks 90#, 120#, 140# 160# 4 sets of 10
Leg extensions super set with seated hamstring curls
Leg extensions 80#, 100# 100# 100# 4 sets of 10
Seated hamstring curls 70#, 90#, 120#, 140# 4 sets of 10
The air conditioning was off to make me work harder and fatigue out the muscles. A very wicked sick session with only one rest period during the hour.
Note: These high intensity sessions are not to be done without a trainer or someone with an advanced training background.
Happy Training Days
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