welcome to leg day part 3 of our model body series here to help you build a
great physique like the guys you see on social media
check out pull day for back and biceps and push day chest and triceps by
clicking the link but today it's quads there's no point in having a model upper
body with skinny legs so for a fully balanced physique we're going to take
you through an intense workout to build thickness in your legs using super sets
and even a tri-set to keep the blood pumping through the muscles
so starting off with the heavy compound movement barbell squats two sets of just
five reps heavy as possible to get the whole body fired up
firing up the muscles blood pumping into the quads take a good rest between the
two sets two to three minutes after two heavy sets take another good rest then
reduce the weight and go again now it's lower weight more reps six yes
six sets of twelve full range of motion and shorter rest periods in between next
a superset starting with the narrow stance machine press
go as deep as you can
foot placement is about hip-width apart for that outer quad sweep then straight
into the dumbbell lunge going from fixed movement on the machine to free movement
with the dumbbells torso upright front leg to 90 degrees don't let the knee hit
the floor next over to the Smith machine for three different exercises keeping
the momentum it's a tri-set starting with front squat
using a front grip to keep the emphasis on the quads
this machine gives you added stability so you can go deeper on the movement
after 10 reps straight into a sissy squat you may have tried these on a
machine that locks your feet but here the stability comes from the smith
machine
and holding on gives you more control
then straight into the third element of the triset, this is a cossack lunge again
using a machine to stabilize this movement activates different parts of
the leg that haven't been used so far
now leg extensions which we're combining with the stretch
so it's four sets of 15 reps on the machine again high reps fast pace to
keep the blood in the muscle
then straight into a kneeling stretch
this is working on the fascia the tissue that sits just above the muscle
it's an intense stretch but it'll help the muscle grow during recovery
so that's your quads workout in our model body series follow the link for
the upper body push and pull workouts
and to help you follow these workouts yourself sign up for our free mailing
list we'll send you a written copy with all the sets and reps directly to your
email thanks for watching