BIG KAHUNA WORKOUT WEEK 1 DAY 4- LEG DAY!
You can't get big or build real world mass with out working the largest muscle group of your body - LEGS
Most people hate or even avoid training legs due to the delayed on-set muscle soreness that comes with it. However we'll include some notes that can help reduce your muscle soreness - not eliminate it but drastically reduce it.
|Straight Leg Deadlift||4||8-12||60 seconds|
|Front Squat||3||6-8||60 seconds|
21's Squat- after last set on 5x5
immediately strip weight by 60% and do 21 reps
|Dumbbell Lunge||3||10/per leg||60 seconds|
|BB Calf Raise - toes on plates||5||10||30 seconds|
|BB Calf Raise - feet flat on floor||1||21||no rest|
|21's Squat - YEP these again||1||21||DONE!|
|Quad and Hamstring Stretch||1||1 minute each|
|10 Minute Walk/cool down sipping water|
*5x5 increase weight for the first 3 sets and stay with heaviest weight possible for the last 2 sets
21's - don't rush through this- use good form and enjoy the burn.
The stretching and walking afterwards will aid in recovery, however I suggest using a foam roller or even a rolling pin to help flush out lactic acid that has built up. Later that night go for a 20 minute walk and drink a protein shake immediately before bed.
Kahuna Strength - The Power of An Island