Warm up on a stairmill for 12 minutes
Lying Ham Curl
Start light and work up to your working weight over 3 or 4 sets. Working sets are 4 sets of 10 reps. Drive your hips into the machine and lift your knees slightly off the pad. This will force you to do the movement correctly by pulling through your hams and not by lifting your butt up.
Work up in 25lbs per side increments until you reach a weight were you are unable to get 10 quality reps. We’re targeting hams on this one so keep your feet high up on the platform and wide as your shoulders. Push through your heels.
Hack squat machine
Nearly every gym I’ve been to lately has either a linear hack squat or a V-squat machine. This machine is great for targeting quads. If you don’t have one then front squatting is a good alternative. Warm up over 3 sets while adding weight each set. Perform 3 working sets of 10 reps.
Straight Leg Calf Machine
Work up to your working weight over 4 sets and then stay there for 4 heavy working sets of 10 reps. Get a good stretch at the bottom and hold the contraction at the top for a 2 count. After every set stretch each calf by standing on the ball of your foot on a ledge for 30 seconds.
Be mindful to follow the "rotation" of workouts I have laid out in a weekly cycle and if you guys have any questions feel free to reach out to me on instagram @luke_the_hulk.
Be mindful of your working weight and sets, if you are easily able to exceed the written number of reps on each of the sets then you need to increase your weight. If you are not able to reach the intended rep range then on the following workout you need to increase the number of reps, up until you reach the peak amount of reps and then need to increase the weight. Follow this reps or weight increasing schedule continuously.
You’re not trying to train to absolute failure on most of these exercises. Pick weights where you are at 1-2 reps short of failure with perfect form at the rep range suggested.
A good log book will be one of your most powerful tools to track your progress and to help you progressively overload. Get a small booklet or download an app on your phone. Log your reps on each set and the working weight that you use.