Full Squats: 2 sets of 15 — 20
reps Wide Squats: 2 sets of 15 — 20 reps Bulgarian Split Squats: 3 sets of 15 — 20 reps per leg High Step Ups: 3 sets of 15 — 20 reps Deadlifts: 3 sets 15 — 20 (per leg if using single leg version)
Not exact matches
For example, your circuit could look something like this: 15
reps each of shoulder presses, triceps extensions, bent - over
wide - grip rows, mountain climbers, sumo
squats, and jump lunges.
Tri-set:
Wide Stance Dumbbell
Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10 - 15
reps Lying Leg Curls 3 sets of 10 - 15
reps Wide Stance Dumbbell
Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
* Note: Perform
squats with a medium stance and when you hit failure, then change to a
wide stance and keep the
reps coming until you hit failure again.
Sumo low knees — 10
reps Wide open legs, half
squat (push hips back), stay low and lift knees.
If I, for example, do pullups on mondays and get stuck on close grip pullups, not being able to add more
reps, I may throw in a set of very high
rep australian pullups on wednesday or a few sets of low
rep very
wide grip pullups on friday while still feeling fresh after my
squats.
The uncommonly
wide natural variation of fiber type composition seen with the quadriceps may be why some people only seem to be able to build up their thighs with high
rep / lighter weight
squats (e.g. 20
rep squat sets), while others seem to have no problem packing on size with a few sets of heavy weight / low
rep squats (e.g. 1 - 3
rep sets).
Quads
Squats (alternate with
Wide Stance
Squats) 4 sets of 12, 10, 8, 8
reps Leg Press (alternate with Hack
Squats) 3 sets of 10 - 12
reps Leg Extensions (alternate with One Legged Leg Extensions) 3 sets of 12 - 15
reps
Modified Superset:
Wide Stance
Squats 4 sets of 10, 8, 6, 4
reps (90 second rest) Lying Leg Curls 4 sets of 10, 8, 6, 4
reps (90 second rest)
I then went over without a break and did another set of ass - to floor
squats with the same weight, followed immediately by 50 deep
reps with 80k on the hack
squat with legs real
wide, another set of ass to floor
squats and another 50 hacks but with feet together.