2 Week Leg & Ass Building Program

I'm excited to introduce this program since its about time to switch up my routine exercises and incorporate some mass building techniques to help strengthen my hamstrings and glutes. 

Monday, Wednesday and Friday Exercises:

Seated Leg Curl: 

4 sets / 15-20 reps

Max Weight: 60lbs each leg , 120lbs total 

Angled Leg Press:

4 sets / 15-20 reps (feet high on platform)

Max Weight: 180lbs

Angled Leg Press: 

4 sets / 15-20 reps (feet low on platform)

Max Weight: 90lbs

Lying Leg Curls: 

4 sets / 15-20 reps 

Max Weight: 60lbs

Stationary Reverse Dumbbell Lunge:

4 sets / 15-20 reps

Max Weight: 45lbs each side 

Stationary Narrow Squat (no weight)

200 squats 

Stationary Deep Squats (no weight)

200 squats 

Barbell Back Extensions: 

4 sets / 15-20 reps

Max Weight: 60lb barbell 

Barbell Squat: 

4 sets / 15-20 reps

Max Weight : 40lb barbell

Machine Hack Squat:

3 sets / 8-10 reps

Max Weight: 90lbs