Page 15 - Phaseone

F1: Leg

Extensions

You are stronger 5 sets of 10 heavy with 10 light

reps. Rest time: 90 seconds

than you think Techniques: Make sure to keep

each rep controlled at a slow

tempo to add more tension on

the quads.
11

G1: Lying leg curl: 5 sets of 8

reps. Rest time: 60 seconds

Techniques: Keep tempo very

slow when bringing up the

weight. Count 3 seconds up and
3 seconds down.