Bodybuilding.com’s Arnold’s Blueprint Trainer – Day 20 – Legs

image010Greetings, all.

It’s late, your boy is tired, it’s the last day of my week, you know what that means;

Super lame update where I just do the workout recap! Hooray.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.

Intra-Workout: 24oz of Gatorade with a scoop of BCAA with a 4:1:1 profile.

Hack Squat – 180×8, 230×8, 8, 8, 8

You go all out on these bad boys, and your legs are toast. Rock a full range of motion, and don’t do any of that business where you only go half down. Unless it hurts your knees or what have you. But don’t be afraid of the ROM because you’ll have to drop the weight and start over.

Rack Pulls – [bar below the knees] 225×5, 5, 5

Single Leg Plate Loaded Leg Press – 270×10, 10, 10, 10, 10

Leg Extensions – 125×10, 10, 10, 10, 10
SUPERSET WITH
Sitting Leg Curl – 125×10, 10, 10, 10, 10

With these bad boys, I would do two supersets in a row, then rest, then two supersets, rest, and a final superset.

Calf Extension – 260×8, 8, 8, 8
SUPERSET WITH
Standing Calf Raise – 75×8, 8, 8, 8

Hammer Strength Ab Crunch Machine – 20×10, 10, 10, 10

Incline Walk – 30 minutes

Post-Workout: 30g of Whey Isolate, 5g of Creatine.

Alright, hip cats, that’s it for me this week. As usual, tomorrow is me day off, so there’ll be radio silence on this end. But I’ll be back Saturday with the start of week 4.

If you guys have any questions you’d like to ask, regarding, well, whatever you want, basically, then lemme know in the comments section, via twitter @CaliberWinfield, or caliberw@hotmail.com and I’ll cook up another mailbag sorta update. Alrighty folks, take care.

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