Week 1
Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20
Week 2
Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40
Week 4
Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20
Week 5
Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minute
use 30% of 1 rep max... no rest constant motion
follow with 3 sets of 30 leg extensions. should be terribly painful. 10 with toes in, 10 mid, 10 out.
3 sets leg curls, 10-15 reps, solid flex throughout the motion.
ive never had any program come even close to these gains.
Session 1.1: (Monday) 1 x 2 minutes
Session 1.2: (Thursday) 1 x 2:20
Week 2
Session 2.1: (Monday) 1 x 2:40
Session 2.2: (Thursday) 1 x 3 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20
Session 3.2: (Thursday) 1 x 3:40
Week 4
Session 4.1: (Monday) 1 x 4 minutes
Session 4.2: (Thursday) 1 x 4:20
Week 5
Session 5.1: (Monday) 1 x 4:40
Session 5.2: (Thursday) 1 x 5 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30
Session 6.2: (Thursday) 1 x 6 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30
Session 7.2: (Thursday) 1 x 7 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30
Session 8.2: (Thursday) 1 x 8 minute
use 30% of 1 rep max... no rest constant motion
follow with 3 sets of 30 leg extensions. should be terribly painful. 10 with toes in, 10 mid, 10 out.
3 sets leg curls, 10-15 reps, solid flex throughout the motion.
ive never had any program come even close to these gains.