Muscle & Fitness UK – August 2019

FEMALE MUSCLE

72 MUSCLE & FITNESS^ / AUGUST 2019

EXERCISE 1: LEG PRESS

Set 1 – Warmup 200kg for 10 reps

Set 2 – Warmup 250kg for 8 reps

Set 3 – Warmup 300kg for 6 reps

Set 4 – 1st working set 400kg for 8 reps

Set 5 – 2nd working set 350kg for 15 reps

If you really want to push yourself,

try this on your 2nd working set:

• First 5 reps with 4 second negative


• Next 5 reps with 4 second negative and
  5 second hold at the bottom of the movement


• Then as many reps as possible until failure

“I like to aim for two working sets on each

exercise, my first set is in the 8 to 10 rep

range and then I will do a back off set of

10 to 12 reps. I like to incorporate intensity

amplifiers like drop sets, rest-pauses

and muscle rounds to ensure I really

am pushing to my limits.

“Always make sure your muscles are

properly warmed up but don’t waist too

much energy on these warmups, you want

to save everything for those working sets.

“Finally, keep going until you physically

can’t go any more, those last few reps

at failure are the ones that will make

all the difference”.

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