WORKOUT
Seated leg curls
10 sets, start with 30 reps, end with 10 reps
Laying leg curls
3 sets, 15, 12, 10 reps + Tom Platz Pull (https://youtu.be/7LjFvZtlATE?t=1h15m29s)
Stiff-Legged Deadlift Machine
5 sets, 12 reps; 6 under the knee, 6 above
Standing One-legged leg curl
3 sets, 12-15 reps
Hyperextension
3 sets, 15+ reps
Adductor Machine
3 sets, 12-15 reps
Seated Calf Raise (heavy)
5 sets, 15, 15, 12, 12, 10 reps
Seated Calf Raise (one-legged, light)
3 sets, 12-15 reps each
"We always use the basi
آی-ویدئو