New Training Program to build MASS on my Quads.
Tomorrow is the start of a new training week for me and I have decided to change up my program for the next 8 weeks.
The first exercise I am going to do is the Back Squat. I will be doing 5 sets of 5 repetitions
![Squat.jpg](https://steemitimages.com/DQmRkDqPvZTxWJwG1qqDaTV1A8TCCVYsyshLyECTjKxPCic/Squat.jpg)
How to do them
- Approach the bar in a squat rack.
- Grab the bar with a wider than shoulder width grip making sure that you are comfortable.
- Step under the bar placing the bar on your traps.
- Place feet side by side, with your feet shoulder width apart and your toes pointing outwards slightly.
- Once you are ready unrack the bar keeping your head up and your back straight
- Now lower the bar in a controlled manner until your thighs are parallel or just below parallel to the floor.
- Once you are at the bottom of the movement pause for a second.
- Push through your heels and hips to return the bar back to the top of the movement (Without to much excessive movement forward).
- Complete 5 sets of 5 reps with heavy weight.
The second exercise will be the Front Squat and I will do 3 sets of 6 to 8 repetitions
![front squat.jpg](https://steemitimages.com/640x0/https://steemitimages.com/DQmf9G2a5jYcT6mBVEdrQYTJbf94uMoYjSH8XoFgca5dpiM/front%20squat.jpg)
How to do them
- Front squats are similar to the back squats, however the bar is placed across the front of your body with the bar resting on your shoulders.
- I cross my arms and hold on to the bar as shown in the above picture.
- Keep your elbows up so the bar doesn't rolled forward.
- Place feet side by side, with your feet shoulder width apart and your toes pointing outwards slightly.
- Once you are ready unrack the bar keeping your head up and your back straight
- Now lower the bar in a controlled manner until your thighs are parallel or just below parallel to the floor.
- Once you are at the bottom of the movement pause for a second.
- Push through your heels and hips to return the bar back to the top of the movement (Without to much excessive movement forward).
- Complete 3 sets of 6 to 8 reps with a moderate amount of weight.
The last exercise for my quads will be Leg Extensions and I will do 3 sets of 8 to 10 repetitions.
![leg extension.jpg](https://steemitimages.com/DQmVJc5kBUH6ujQdgsqYVGH2FKUN5wJKifMn5pjuoYvhi9a/leg%20extension.jpg)
How to do them
- Sit on the Leg Extension machine.
- Place feet under the roller pads just above your ankles and have your feet facing straight ahead.
- Grab hold of the bars for your hands on the sides.
- This is the starting point of the exercise.
- Slowly squeeze your quads, lifting your legs up so that your legs are extended all the way up. (Exhale out as you do) It should take you 2 seconds to lift the weight up.
- At the top of the movement hold and squeeze your quads for 1 second.
- Lower the weight back to the start position (Inhale as you do). This should take you 2 seconds as well.
- Complete 3 sets of 8 to 10 reps.
![SFAlogo resize.jpg](https://steemitimages.com/640x0/https://steemitimages.com/DQmTByY4VJB5h5JFXBDJSQ2fiQ8fFFVB6s4u5keJFpqdpBy/SFAlogo%20resize.jpg)
I love this exercise
![IMG_20171115_103931.png](https://steemitimages.com/DQmeUjce53CLVi19NgetazzKy9sw79EFAtqhL1J5XSNc2qB/IMG_20171115_103931.png)
How cool is that. Who needs a gym.
Looks like a nice plan!
Thank you @bartcardi.
You got a 13.82% upvote from @upmewhale courtesy of @shaneslater70!
good plan
Thank you.
This post has received a 1.73 % upvote from @boomerang thanks to: @shaneslater70