SQUATS/ LUNGES What else is there? NOTHING

[punch]

Before my Hernia surgery I started a program where I did 5 sets of squats and 5 sets of lunges. It went something like this:

Squats

1st set 20 reps w/ 45's a side
2nd set 15 reps 225
3rd set 405 for as many as I can
4th set 315 for 12 reps
5th 225 for 10

Lunges

1st set 12 reps w/ 70's
2nd set 12 reps w/ 70's
3rd set 12 reps 60's
4th set 12 reps 50's
5th set 40's for as many as possible.

Try walking after that!!!! Hits every muscle in the quad and ham area directly and indirectly. Takes 45 min. Good to go. I am currently working back to this wieght. Another month.

 

[PolishHammer1977]

Deadlifts are tremendous.

 

[punch]

For a whole body workout, I agree. For direct impact on target muscle, I do not. I do love deads however.

 

[PolishHammer1977]

do you go ATF?