Kirk Miller’s Hero Sessions – Day 4

Kirk Miller's Hero Sessions

Day 4

 

Today’s tip:

Make sure you get a good sleep the night before, you’ll need it. This workout is going to ruin you! So warm up properly and get mentally prepared for one the hardest leg workouts you will have ever done.

 

Today’s Hero Session:

 

QUADS & HAMSTRINGS

 

Warm up 2-3 sets of Squats s/s Lying Leg Curl

Resting around 60-90 secs between warm up sets

 

SUPER SET ONE:

 

A1) Squats 4 sets x 5 reps into

A2) Lying Leg Curl 4 x 5 reps

 

Rest 120 secs between super sets

Tempo 1:1:1

 

SUPER SET TWO:

 

B1) Hack Squat 4 x 10 reps into

B2) Seated Leg Curl 4 x 10 reps

 

Rest 90 secs between super sets

Tempo 4:1:1

 

SUPER SET THREE:

 

C1) Barbell Stiff Deadlifts 4 x 15 reps into

C2) Leg Extensions 4 x 15 reps

 

Rest 60 secs between super sets

Tempo 2:2:1

 

SUPER SET FOUR:

 

D1) Leg Press e/s 4 x 20 reps into

D2) Alternating D-Bell Lunges each leg 4 x 20 reps

 

Rest 30 secs between super sets

Tempo 1:1:1

 

Workout Notes:

 

  • TEMPO is the number of seconds it takes to lift the weight:

1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric

  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods

 

940-train-mot-supp-diet_01940-train-mot-supp-diet_03Hero Sessions SupplementationHero Sessions Diet

Kirk Miller Hero Sessions Stack

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