Focus on quads

First exercise is the leg extension which involves a warm up set of 30 light reps
Second set – 20 reps to failure
Third set – 10 to 12 reps to failure
I do not do forced reps on legs anymore

Second exercise is the hack squat
First set – 10 to 15 reps to failure
Second set – 8 to 12 reps to failure
Sometimes I do a third set – 6 to 8 reps

Third exercise is the squat
First set – 8 to 12 reps to failure
Second set – 6 to 8 reps to failure


Sometimes I alternate this quad workout with a different one which involves;

First exercise squats
First set – 20 hard reps to failure
Second set – 10 to 15 hard reps to failure
Third set – sometimes 6 to 10 reps to failure

Second exercise
First set - leg extension – continue until failure
Second set – 10 to 12 reps to failure

Third exercise – hack squat or leg press
First set – 11 to 15 reps
Second set – 8 to 12 reps