Quad Routines


Beginner

*Squats                                                              3-4/15, 12, 10, 8 
Lunges 				                3-4/12

Other exercises for beginners: Quad Extensions, Leg Press

Intermediate: Mass

*Heavy Squats		                                5-6/15, 10, 8, 6, 6, 6
Leg Press  				   3-4/12, 10, 8
Quad Extensions				   3-4/15-12

Other exercises for mass: Front Squats, Hack Squats, Lunges, Half-squats, Squats can also be done occasionally on a smith machine in order to better isolate them and use heavier weight- but don't ever let them replace regular squats.

Intermediate: Definition

Squats              				   2-4/20, 18, 15, 12
*Quad Extensions			   4-5/20, 18, 15, 12, 10
Hack Squats
or
Sissy Squats				   1-3/12 or failure			   

Other exercises for definition: Pretty much the same for mass, just use higher reps.

Calf Routines

Note: For calves, especially when training for mass, I believe that you should include a lot of partials.  And if you have a weak point, 21's work great for calves- just do more of the range you are weak in.  

 Beginner

Seated Calf Raises			     1-2/25 reps
Standing Calf Raises			     2-3/25 reps

Other exercises for beginners:  One-legged calf raises (standing or sitting)

Intermediate: Mass

Seated Calf Raises			      4/15 
*Standing Calf Raises (as heavy as possible)	      4/20, 15, 15, 12

Other Exercises: One-legged calf raises (standing or sitting), Donkey Calf Raises, Leg Press Calf Raises

Intermediate: Definition

Same for Mass- just use higher reps/less weight and include some One-legged raises to isolate each calf muscle individually.

Hamstrings Routines

Beginner

Stiff-legged Deadlifts			      3/12, 10, 8
*Lying Leg Curls				   2-3/12, 10, 8

Intermediate: Mass

*Stiff-legged Deadlifts			   3-4/10, 8, 6, 6
Lying Leg Curls				   2-4/10, 8, 8, 6			   	      

Intermediate: Definition		

Lying Leg Curls				   3-4/15, 15, 12, 10
Standing Leg Curls			   2-4/15, 12, 12, 10

Lower Back Routines

Beginner

*Deadlifts				   2-4/12, 10, 8, 6
Stiff-legged Deadlifts			   2-3/12, 10, 8

Intermediate: Mass

*Deadlifts				   3-5/10, 8, 8, 6, 6
Stiff-legged Deadlifts			   2-4/10, 8, 8, 6

Intermediate Definition

Good Mornings				   3-4/15, 12, 10, 8
Hyperextensions 				   3-4/20, 15, 12, 10