Tough Leg Routine
 

Looking to shake things up with your leg routine? Here is a routine that I dug up from my old workout archives ... it's a killer.

Here it goes:

Leg Extensions First
Leg Press Next
Squats Last

30 sec - 1 minute rest between each exercise, 2 minutes rest
after squatting to start over

Tempo is: 4:0:X:1:

Here is what the tempo above means

4 - amount of time in the eccentric part of the lift
(lowering the weight)
0 - amount of time you pause after lowering the weight
X - amount of time in the concentric part of the lift
(raising the weight; X means as fast as you can)
1 - amount of time you pause before beginning the next rep

For every repetition of each exercise you do during this
cycle you'll use this tempo.

This routine will suck horribly at first, but after about 4 weeks
you'll find that even with the slower tempo on the eccentric
portion of the lift you will be as strong as you were doing
it your normal bang-slam speed.

When you go back to a tempo of 1.5:0:X:0 (Second and a half to lower the weight, no pause after lowering the weight, explode and raise the weight as fast as possible, no pause after raising the weight) you'll be even stronger than you are now.