Do You Know Squat?
Jun 14, 2013
There is no denying if you don't Squat you are gonna have a hard time seeing results
Squats-
The one exercise everyone knows makes the difference, yet many either do not do them, or when they do they do them all wrong. This is the KING of all Lifts and WILL get you the results you are looking for. This is backed both by Bro Science and Real Science. Bottom line, if you want results no matter your goal, squatting is a MUST. Without diving into too much of the Biomechanics of Squats, ill let the below video do the talking, and the below workout do the working.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 6 | Legs |
| REST | 1 | 90 | TIPS |
| Barbell Front Squat | 3 | 6 | Legs |
| REST | 1 | 90 | TIPS |
| Machine Leg Press Both Legs | 3 | 8 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 8 | Legs |
| REST | 1 | 90 | TIPS |
| Barbell Front Squat | 3 | 8 | Legs |
| REST | 1 | 90 | TIPS |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 10 | Legs |
| REST | 1 | 90 | TIPS |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 10 | Legs |
| REST | 1 | 90 | TIPS |
| Barbell Front Squat | 3 | 10 | Legs |
| REST | 1 | 90 | TIPS |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Squat | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
| Barbell Front Squat | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| REST | 1 | 90 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 15 | Legs |
| REST | 1 | 90 | TIPS |
