J
jeromethechicken
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- Joined
- May 7, 2008
- Messages
- 39
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- 6
I was born with tiny legs. Through the years, I've built them up pretty well but I'm still having difficulty with the inner thigh and lower hamstring. I have good seperation and decent size on the front heads and outside heads of the quad. I tore my hamstring about a month and a half ago but I'm full bore ahead now. I'm also having trouble adding size to my calves. Here is my split and legs routines.
Monday: Chest and forearms
Tuesday: Legs (hams and calves emphasis)
Wednesday: Back and Biceps
Thursday: Shoulders and Triceps
Friday: Legs (quads and calves emphasis)
Abs 3 days a week. Cardio 4-5
Tuesday:
Wide Stance Deep Squat: 4 x 8
Deadlift: 4 x 8
Leg Extensions: 4 x 10-12 (I point my toes out on this day to emphasize the inner head of the quad)
Leg Curls 21's: 7 half up, 7 half down, 7 full range with contraction at top for 3 sets.
Standing Calf Raise 21's: 3 x 21 (toe out, toe in, toes forward)
Toe Press: 5 x 12-15
Friday:
Close Stance Squat: 4x10
Leg Extension: 4x12-15
Leg Curls:
Leg Press Close Stance: 4x8
Standing Calf Raise 21's: 3 x 21 (toe out, toe in, toes forward)
Toe Press: 5 x 12-15
Monday: Chest and forearms
Tuesday: Legs (hams and calves emphasis)
Wednesday: Back and Biceps
Thursday: Shoulders and Triceps
Friday: Legs (quads and calves emphasis)
Abs 3 days a week. Cardio 4-5
Tuesday:
Wide Stance Deep Squat: 4 x 8
Deadlift: 4 x 8
Leg Extensions: 4 x 10-12 (I point my toes out on this day to emphasize the inner head of the quad)
Leg Curls 21's: 7 half up, 7 half down, 7 full range with contraction at top for 3 sets.
Standing Calf Raise 21's: 3 x 21 (toe out, toe in, toes forward)
Toe Press: 5 x 12-15
Friday:
Close Stance Squat: 4x10
Leg Extension: 4x12-15
Leg Curls:
Leg Press Close Stance: 4x8
Standing Calf Raise 21's: 3 x 21 (toe out, toe in, toes forward)
Toe Press: 5 x 12-15