Y3T: Week 2, Day 8, Thighs And

Hamstrings
After three days of rest, your whole body should be feeling recovered and
ready to get back into the squat rack. Channel your energy into a great
workout!
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by Bodybuilding.com Jun 12, 2012
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This week, we're going to be switching from focusing on our 2B fast-twitch muscle fibers
to hitting 2A fast-twitch fibers. To do this, we'll be working lighter weights and a higher
rep range. By changing the focus, we're giving your muscles well-rounded strength. We
don't want to get caught doing the same thing over and over.

Don't get complacent though; lighter weights does not mean you aren't going to be
working hard. If you aren't sweaty, sore and tired, you're not doing it right.

Week 2: Thighs + Hamstrings

Thighs:

Hack Squat

4 warm up sets
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Hack Squat

4 working sets of 14-16 reps

Smith Machine Front Squat

4 working sets of 14-16 reps

Leg Extensions

4 working sets of 14-16 reps

Hamstrings:

Seated Leg Curl

4 warm up sets

Seated Leg Curl

3 working sets of 14-16 reps

Seated Leg Curl (Single Leg)

4 working sets of 14-16 reps, per leg

Stiff-Legged Dumbbell Deadlift

3 working sets of 14-16 reps

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