Quads and Abs

Tuesday Quads and Abs

Tuesdays have been my new quads day for the past few weeks (I’ve been hitting hams on a different day, which has been somewhat random as to which day). I’m enjoying the fact that I have an entire workout to focus on my quads. Obviously my hamstrings and glutes are getting work from squats and leg press but the dominant muscle being train are quads.

I also decided to throw in some ab training this morning which I’ve included below. I’m not a fanatic about training abs; however, I do believe core strengthening is important. I realize that visible abs come from cardio and diet. In any case, I still aspire to train them once or twice a week.

Quads Workout

Leg Extensions: 4 sets x 20 reps

Hack Squats: 4 sets x 10 reps

Squats: 3 sets x 10 reps

Single-Leg Leg Extensions: 4 sets x 12 reps

Leg Press: 4 sets x 15 reps

Ab Workout

Seated Machine Crunches: 4 sets x 15 reps

Leg Raises: 4 sets x 12 reps

Jasons Instant Knockout Review - Pullups



I did some free weight squats for the first time in a long time today. As most of you know, I have a bulging L5/S1 disc in my lower back so I have to be extremely careful. I only did 3 sets with light to moderate weight and was very careful with my form. Even though my squats are far from ‘hardcore’ I still got a lot out of them in flexing my quads throughout each rep. I had hit hack squats just before my free weight squats, in which I went a bit heavier.

My abdominal workout was fairly simple. Similar to my calves workouts, I chose two exercises and did four sets each. Unlike what you see a lot of, I don’t do fast reps for abs. I make sure the reps are controlled. I want to work the muscle rather than turn it into a mini cardio session, if that makes sense. After that I hit some cardio.

One last note, I changed my early pre-workout supplement routine today. Normally I just chug my pre-workout (right its Gaspari’s SuperPump 3.0) and then I’ll start sipping my aminos during my workout. This morning I went back to adding a scoop of whey protein. In the past I’ve gone back and forth with that but I may stick to this for a while. I felt I had a little more strength and power this morning.

Train of Passion,


TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache