This is basically my leg day. With a couple of minor changes. Instead of hack squat for example I'll do front squats one week and back squats the next.
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Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
1 min rest
Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: True failure means mental failure.
1 min rest
Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Moderate Stance. Squat below parallel.
5 min rest. Recuperate and mentally prepare.
Seated Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Have partner lift weight to exhaust negative.
1 min rest
Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.
1 min rest
Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Dorian's Tips: Perform rest-pause sets to push beyond failure.
1 min rest
Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Get A Printable Log Of Legs.
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