Y3T: Week 1, Day 1, Thighs And

Hamstrings
We're not easing into it. We're not taking it slow. Get ready to hit the
ground running... or squatting, as it were.
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by Bodybuilding.com Jun 05, 2012
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Welcome to day one. You'd better be ready to put in some serious effort for serious
change. Your legs are never going to be the same. It's time to hit your hamstrings and
quads with a workout that's been created to jumpstart your size, strength and mental
toughness.

Week one workouts are designed to improve your 2B fast-twitch fibers. Think
explosiveness. Heavier weight on these 8-to-10 rep ranges will produce a lot of power and
will challenge those big muscles in your lower body. But don't choose weight over form.
Work on control, using the proper form and contraction.

Warm up well and stretch between warm up sets. Don't risk injury by stacking on plates
without preparing your body.

Week 1: Thighs + Hamstrings

Thighs:
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Leg Extensions

2 warm up sets

Barbell Squat

4 warm up sets

Barbell Squat

4 working sets of 8-10 reps

Hack Squat

4 working sets of 8-10 reps

Leg Extensions

4 working sets of 8-10 reps

Hamstrings:

Lying Leg Curls

4 warm up sets

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 Lying Leg Curls

4 working sets of 8-10 reps

Stiff-Legged Dumbbell Deadlift

4 working sets of 8-10 reps

Seated Leg Curl

4 working sets of 8-10 reps