Crazy Leg Day with Big J | Quad Focused | Don't Try This IF you Don't Want BIG LEGS
www.kyrunlakhe.com / email me kyrun.lakhe@hotmail.com for coaching
You can also find me on Instagram/Tiktok: @kyrun_lakhe
The Routine:
Leg Extensions (meant to be a warmup/slight pre-exhaust but Big J had other ideas lol) 4 Sets 15 reps, 15 reps, 15 reps, Last Set Drop-set, 10 reps, 15 reps, 20 reps
Hack Squats 4 Sets 6 reps, 9 reps, 12 reps, last set Drop-set back to back, he goes, I go.
Leg Press 4 Sets 15 reps, 15 reps, 15 reps, Last set Drop-set
Hamstring Curls 4 Sets 12 reps, 12 reps, 12 reps Last Set Drop-set: (so straight into the next one - only rest is changing the weight😅)
Main pointers: Aggressive on way up. Control lowering phase (2-3 seconds)
45kg 8 reps
32kg 8 reps
23kg 6 reps 6 partial reps
23kg 15 Second ISO Hold
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How to Realistically Calculate Your Macros for Optimal Fat-Loss Results "IIFYM"
You ever wanted to calculate your macros but you just have no idea how? Today I will go over a very simple way to do just that.
Disclaimer: This can be applied for everyone but you might have to tweak some numbers depending on what happens. Also, this is typically for my people that train hard, track their food and want to maximise their results in the gym.
Everyone's activity level is different and it may even vary from day to day (e.g. some days lots of steps whereas other days just sat at home/office all day so some days you will have to adjust in that sense and slightly increase/decrease kcals)
www.kyrunlakhe.com for Online Coaching/Training Programmes
Follow me on Tiktok/Instagram: @kyrun_lakhe
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