Cody’s “Killer Quad” routine
This is a quad focused leg routine with the goal of trying to add muscle tissue. You will need a squat rack, leg press machine, and a leg extension machine.
*I (typically) do hamstrings, glutes, & calves on a separate day.
Warmup
1)Anything to get the knees ready. I like standing squats (no weight) 15 reps, 2 sets or until warmed. I also like doing a modified variation of a Sissy Squat where I hold onto something and perform the movement on my heels.
2)Core & Lower Back stretch/Warm-up. Using a yoga mat, I like the “birddog” and “Cat and Cow” stretch (see below)
Exercise 1
Barbell squats/ 5-6 sets
Set 1 & 2 use a weight that you can do somewhere between 12-15 reps but not much more than 15 reps. (ex. set 1×15, set 2×12)
Set 3 use a weight that you can do 8 reps but not more than 10
Set 4 use weight that allows 6 but not more than 8 reps
*Optional heavy set 4-6 reps
Last set (5 or 6) Burn Out Set use Set 1 weight and try for as many reps (may need Slightly less weight) as possible
*Make sure and stretch your quads between sets and exercises
Exercise 2)
Heavy leg press
At least 3 sets and make sure you continue stretching your quads between sets. Follow these guidelines:
1) Use a Heavy enough weight that won’t allow more than 12-15 reps and
2) Use a different foot position than you used for the squat
Exercise 3) & 4)
Leg extensions & Leg Press (super-set)
This is where you will really stimulate the muscle fibers!
At least 3 super-sets or until you cannot continue
1 superset =Example- do a set of 15 reps on the leg extensions then immediately go back to the leg press and aim for 10-15 reps. (You shouldn’t be able to use the same weight you did previously)
Your quads will feel as if they’re on 🔥 fire.
*Make sure to continually stretch the quads
