🦵 LEGS CRUSHING DAY (Quad + Hamstring Focus)

Описание: 🦵 LEGS CRUSHING DAY (Quad + Hamstring Focus)
1️⃣ Leg Press – 5 Sets
15, 15, 12, 12, 10 reps
🔥 Great opener
Warms knees + hips
Lets you go heavy safely
Tip:
Feet mid to high on platform = more glutes & hams
Feet lower = more quads
Control the negative (3 sec down).
2️⃣ Barbell Front Squats – 3 Sets
12, 10, 8 reps
👑 Quad king move
Builds thigh size
Core & upper back engaged
More knee-dominant than back squat
Form cues:
✔ Elbows high
✔ Chest up
✔ Sit between hips, not forward
3️⃣ Smith Machine Sumo Squats – 3 Sets
12, 10, 8 reps
🍑 Inner thigh + glute focus
Wide stance
Toes slightly out
Sit back & down
Big tip: Push knees out hard — don’t let them collapse inward.
4️⃣ Machine Leg Curls – 5 Sets
15, 15, 12, 12, 10
💥 Hamstring thickness builder
Balances all that quad work.
Make it brutal:
✔ Pause 1 sec when legs are fully curled
✔ Slow return
5️⃣ Leg Extensions – 5 Sets
15, 15, 12, 12, 10
🧨 Quad burnout finisher
Perfect to end with isolation.
Pro move: Last set = drop set → reduce weight twice without rest.
💪 What This Workout Hits
Muscle
Work Level
Quads
🔥🔥🔥🔥🔥
Hamstrings
🔥🔥🔥🔥
Glutes
🔥🔥🔥
Inner Thighs
🔥🔥🔥
Core (from front squats)
🔥🔥
⏱ Rest Time
Big lifts (Press, Squat): 90–120 sec
Machines: 45–60 sec
⚠️ Why This Works So Well
✔ Heavy compound first
✔ Volume for growth
✔ Both quad & hamstring balanced
✔ Strength + hypertrophy combo
This is a mass-building leg day, not just toning.