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BIG KAHUNA WORKOUT - WEEK 2 DAY 4 LEG DAY

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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.

EXERCISE SETS REPS REST
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

60 seconds

Barbell calf raise - negative 2 6-8

30 seconds

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!



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