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Applied metabolics: Jerry Brainum | Nutrition, Health, and Exercise

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Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/jFdMxBzhmj

— #HelpYouGetGAINS (@helpYOUgetGAINS) October 14, 2017

BEST LEG WORKOUT FOR SIZE & STRENGTH WITH NO SQUATS

#StrengthTeam on Youtube

Here is the complete workout and it will really help your legs to grow!!!

1) Hack Squat - 5 sets x 6-8 reps *5th set 10-15 reps

2) Leg Press - 4 sets x 10-12 reps (Add weight after each set)

3) Smith Machine Lunges - 4 sets x 8-15 reps

4) Stiff Leg Dumbbells Deadlift - 4 sets x 10-15 reps (Use Band 2 sets)

5) Lying Leg Curls - 3 to 4 sets x 12-20 reps (Focus on the tension)

*Optional*

6) Standing Single Leg Curl - 3 sets x 12-15 reps

7) Calve Raises - 100 total reps

*Optional*

8) Stair Master - 12 minutes - 70 STEPS PER MINUTE

Testosterone Therapy - Royal Men's Medical Center

Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

A Recent Fitocracy Workout

Tom_SanDiegotracked Workout for 3,319 ptsJul 4, 2017

• Group A
  • Barbell Squat
    • 135 lb x 10 reps77
    • 185 lb x 10 reps109
    • 185 lb x 10 reps109
    • 185 lb x 10 reps109
    • 185 lb x 10 reps109
  • Standing One-Arm Landmine Press
    • 95 lb x 10 reps115
    • 95 lb x 10 reps115
    • 95 lb x 10 reps115
    • 95 lb x 10 reps115
    • 95 lb x 10 reps115
  • Standing Barbell Calf Raise
    • 135 lb x 20 reps21
    • 185 lb x 20 reps30
    • 185 lb x 20 reps30
    • 185 lb x 20 reps30
    • 185 lb x 20 reps30
• Group B
  • Trap Bar Deadlift
    • 225 lb x 10 reps124
    • 225 lb x 10 reps124
    • 225 lb x 10 reps124
    • 225 lb x 10 reps124
    • 225 lb x 10 reps124
  • Standing Barbell Shoulder Press (OHP)
    • 95 lb x 10 reps81
    • 95 lb x 10 reps81
    • 95 lb x 10 reps81
    • 95 lb x 10 reps81
    • 95 lb x 10 reps81
• Group C
  • Dumbbell Bulgarian Split Squat
    • 40 lb x 10 reps51
    • 40 lb x 10 reps51
    • 40 lb x 10 reps51
    • 40 lb x 10 reps51
  • Standing Dumbbell Shoulder Press
    • 40 lb x 10 reps60
    • 40 lb x 10 reps60
    • 40 lb x 10 reps60
    • 40 lb x 10 reps60
• Yard Work
  • 03:30:00 | intense621
  • more brick laying to continue the backyard remodel

The Full Body Leg Press Circuit Workout

Goblet Squat	6 – 10 reps
Leg Press	3 – 8 reps
Dumbbell Incline Press	6 – 10 reps
Arnold Press	6 – 10 reps
Dumbbell Row	6 – 10 reps
Dumbbell Deadlift	6 – 10 reps
Dumbbell Romanian Deadlift	6 – 10 reps
Dumbbell Calf Raise	10- 20 reps

Set up:

Grab a set of dumbbells that challenge you on the incline press. The incline press will be done seated in the leg press machine.

Do a complete circuit then rest 2 minutes or more. The goal is to get 3 – 5 circuits done.

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS
Fitocracy: helpYOUgetGAINS

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