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QuadsWeek 9

This week you’ll repeat your Week 1 workout. But, guess what, if you do the same thing all the time, then you’ll never make any progress. At this point, you should be using considerably more weight. In addition, you’ve changed your exercises and incorporated many different training strategies throughout the weeks since the first. Essentially, this is a brand new workout because you haven’t performed it for almost two months.

NOTES:

* This purpose of this program is to emphasize progressive overload, which is what will ultimately lead to improvements in your quads development. That means using considerably more weight than you used for your week 1 workout.

* Remember that you can build my Shattered! program for quads into any of the other Kaged Muscle® Trainer series—all you need to do is rearrange the days of the week on those other programs and emphasize quads as your Monday workout.

* Note that we’re ending with squats today. You’ll be pre-fatigued so you won’t be using as much weight as you do when you place them earlier in your workouts. Nevertheless, you should be using more weight than you did in week 1.

 

EXERCISE

COMMENT

Leg extensions

5 Sets / 15 Reps
Rest 90 seconds between sets.

Hack squats

5 Sets / 15 Reps

Rest 2 minutes between sets.

Squats

5 Sets / 10 Reps

Rest 3 minutes between sets.

 

TIP: The biggest progress with your weakest muscle group comes from the neck up. You have to engage your brain and truly focus on the weakness to make progress. I mean that not only in terms of the determination and discipline you bring to the program, but also to evaluating your progress.

 

Check out my video for detailed tips on how to perform each exercise, and also review my Week 1 video for additional tips for today’s quads workout.

 

 


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