You know what’s draining? High-rep lunges! 20 reps means 20 per leg, so your heart and lungs think you’re doing 40. LOL! Great for a metabolic boost, though, so post-weight cardio wasn’t needed today…
Quads: Step-back lunges (3×20,15,12–DP 3X); Sissy squats – bottom (3×8–Xcen) ss Sissy squats – top (3×8 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×20,12,10–DP 3X + X Reps); Alternate leg curls (1×15(10)(8)–R/P)
Calves: Donkey calf raises (3×40,30,25 + X Reps); Alternate calf raises (15,10,8–R/P + X Reps)
Note: My current PowerBlock gym split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: I’ve done the Step-back lunges as the main mover for quads many times, even with high reps, but I’m still shocked every time at just how draining they can be. Burn is intense, though, and that means the pump that follows is equally potent and well worth the effort. Great workout and happy to not need to run anywhere at the moment. LOL
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.