Sunday Squat Day Week 3

The 3rd week of squat til I get huge quads is upon us.

This one is written with the intent of annihilating the glutes, which is a very important aspect in maximum quad growth as well as (more importantly) knee health.

Lets roll…..

Reverse Lunges 3×15 (complete one side then the next) 4010 tempo (no rest)

Glute Bridges with ball between knees for adductor activation 3×20(weighted) (40 secs rest)

Barbell Squats 6×6 (70% of max-Xplosive reps) 3110 tempo (60 seconds rest)

Wide stance Dumbbell Squats (1 and a Half reps-extra half is at the bottom) 5 x 15 4010 tempo (60secs)

Lying leg curls(in hip extension) 5×8 + 10 partials per set 30X0 tempo (40 seconds rest)

Go home, consume large portions of good food, rest,

and enjoy 3 days of remembered me while attempting to sit down.

PS. Girls you’re going to love this one.

Guys, leave your purse at home and get to work!

Send me comments below, and videos to my YouTube page.

http://www.youtube.com/user/BenPakIFBB

 

BP

What Do You Think?

By |2016-10-18T13:38:45+00:00May 19th, 2013|

2 Comments

  1. Lucas May 19, 2013 at 6:31 pm - Reply

    Hell yea! thanks bpak!

  2. Cristian May 21, 2013 at 11:03 am - Reply

    Hey Ben you`re the man. I wish you all luck on Mr.O 2013. I can`t wait to see you kicking everybody`s ass… Take care. Train HARD, eat, rest, grow and bring these Mr.O for us. A BIG fan from Brazil.

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