Everyone 
loves to pump up the arms before heading to a big expo like The Arnold. But, lets not forget that huge benefits in the entire body come from aggressive leg training. For this reason, and the love of complete exhaustion I smashed the legs today at the BAC before the flight to my home state of Ohio. The workout was built around the “pre-fatigue” concept. In a “pre-fatigue” workout we hit single joint movements typically stressing the secondary movers and then move into compound movements hitting the primary and secondary movers simultaneously.
For the legs this means we focus on exercises like Leg Extensions and Leg Curls and then move into Leg Presses and Squats. Though this is contrary to traditional training technique, it is an effective change to use on occasion to stimulate new muscle growth and add emphasis to lagging areas.
The Workout:
Leg Extensions: 10x12,12,12,10,10,10,8,8,6,12
Sissy Squats: 5x10
Prone Leg Curls: 10x12,12,12,10,10,10,8,6,4,10
Good Mornings: 5x12
Squats: 5x10
Leg Press: 5x10
Seated Calf Raise: 6x12
Standing Calf Raise: 6x12
When this workout is completed with intensity I can guarantee a wobble in the walk. The result is a better set of wheels tomorrow. Now, get in and create the physique you deserve!
-Ian Lauer CSCS
www.ShootReady.com (Personal Blog)
www.FitMod.com (Personal YouTube)
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