High Rep Legs Compound Sets

By Pedro Bernardes

	Intermediate (2-3 years)
	59 minutes/day
	Bodybuilding, Build Muscle, Tone Body
	Smith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine Show More

Average Exertion

Average Cardio Intensity

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

You can add this workout to your weekly routine of training but don't forget to respect the resting periods or your results may be compromised.

This is a workout of Myofibrillar Hypertrophy for your Legs.

Description

Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Narrow Smith Machine Squat	4 rounds	14 reps	0s
1B.Leg Extensions See Exercise Notes	4 rounds	12 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Seated Leg Curl	4 rounds	12 reps	0s
2B.Barbell Romanian Deadlift	4 rounds	12 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Hip Thrust with Bench	4 rounds	12 reps	0s
3B.Thigh Abductor	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Thigh Adductor	4 rounds	12 reps	0s
4B.Thigh Adductor	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Smith Machine Calf Raise	4 rounds	12 reps	0s
5B.Smith Machine Seated Calf Raise	4 rounds	12 reps	90s

Date Created: 1/1/2019, UTC

Last Updated: 10/29/2021, UTC

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