Alternating Quads and Hams

No, it’s not hump day. It’s not the middle of the week. It’s not even Wednesday to me. It’s LEG DAY! And this is probably one of, if not the most important workout of the week.

This morning I tried something I haven’t done in a while. Typically we train quads first, followed by hamstrings. Today I alternated my exercises for quads and hams (for the most part).

Leg Workout – Quads > Hams

Leg Press:
5 rest-pause sets x 22-30 reps

Leg Press (single leg):
4 sets x 10 reps

Hammer Strength Leg Curls:
5 sets x 12 reps

3 sets x 15 reps

Stiff-Leg Deadlifts:
3 sets x 12 reps

Leg Extensions:
5 rest-pause sets x 20-30 reps

Strength & Endurance Gains

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I guess you can count leg press as two separate exercises for this workout. The second time I hit single legs, which I can’t recall the last time I did that. I expect to be sore from these and I’m already feeling it just a few hours later.

The rest-pause sets were basically two-for-one sets. I performed a set, rested for 10 seconds, and performed another using the same weight. That counted as one total set. Rest-pause adds more volume to your workout, which is important for leg growth.

I was exhausted after this leg workout. I didn’t do anything else (sometimes I’ll do calves or abs afterwards). I did however do my cardio. I like to walk at least five days a week.

Train with Passion,


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