BIG KAHUNA WORKOUT - WEEK 2 - DAY 4 LEGS
One sure fire way to grow your entire body, is to work out the largest muscle group in your body. Your LEGS! It is proven to release more growth hormone and testosterone when you do so.
|Squat||5||5* pyramid up in weight||2 minutes|
|Front Squat||3||6-8||60 seconds|
|Barbell Lunge||4||10/per leg||60 seconds|
|Barbell Squat 21's||1||21 reps||no rest|
|Barbell calf raise||4||20||
|Barbell calf raise - negative||2||6-8||
|Quad and Hamstring stretch||1 min each||
|10 min cool down walk|
*Negatives - lift weight per normal, but lower weight to a count of 5 or more
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!