blastthru23
Moderator
This is a sketch of what I do on quad day. Rest between sets is quite minimal, perhaps a bit longer than a rest-pause except for th machine leg press exercise, which is done with slow, focused reps both on the concentric and eccentric movement.
Single leg lunge: 5 sets 8 reps per leg
Squat: 7 sets 7 reps. 30-45 second rest
Front Squat: 7 sets 7 reps 30-45 rest
Smith Machine Hacks (wide stance, toes out): 5 sets 8 reps
Smith Machine Hacks (narrow stance, feet parallel) 5 sets 8 reps
Leg press single leg side lying: 5 sets 8-10 reps
Leg press (foot/toe position changes each set. Narrow, wide parallel, wide toes out, narrow, last set you choose for rest-pause): 4 sets 8 reps, rest 10 seconds and rep to near fail.
Machine leg press (toes together, heels about 5 inches apart. Low weight, say between 100 & 150 lbs): I don't count reps here as the concentration is on contraction and control. Eccentric for 10 count, concentric for 10 count. Go as deep as possible, and do not lock out at the top. When you have a significant burn, pause at about 3/4 to lock out and hold for three, drop to half way and hold for five count. Slowly drop as deep as possible, then push to lock out. That's one set. Do another 2 sets. Don't worry about the reps.
Leg extension single: 3 sets of 8. 1 second concentric, 3 second eccentric hold at full contraction for 1-2 seconds
Leg extension (both). 3 sets of 8. Each set has a rest pause set, so really 6 sets.
