Get started with a 10 to 15 minute warm up doing some type of cardiovascular training to get the blood flowing. Follow up with some light stretching to target quadriceps (front and side of upper thighs), hamstrings (back side of upper thigh) and gluteus maximus (your rear end).
You will begin by performing the leg extension exercise (both legs at one time). Start with a warm up set of 12 to 15 repetitions at 60% of your maximum weight (at 6 repetitions). Now, while having no more than 1 minute of rest between sets for all following sets of all exercises, and using slow and controlled movements, begin your first working set of leg extensions. For your first set, use 80% weight of your 6 rep. maximum for 10 to 12 repetitions. For the second and third sets, use 100% weight for your 6 rep. maximum for 6 to 8 repetitions. Really work hard to push yourself beyond your previous limits.
You will now move on to perform three working sets of the hack squat exercise (or inclined weighted machine presses where you press your body upward with your feet, not a leg press exercise, these come next). For this exercise, load the weight up such that you can perform no more than 12 to 15 repetitions for each of the three sets. If your weight is too low or too high that you can’t stay in this repetition range, adjust the weight accordingly. You should really be feeling your legs burn during these sets. Remember to use the full range of motion without going down so far that your knee joint creates less than a 90° angle.
Now you’ll move onto perform 3 working sets of the leg press exercise (preferably the machine and not with cables). Now to keep you muscles guessing we change the repetition range to 6 to 8 and use heavier weight. Now for this exercise, consider that your legs will be well worked by now and you will use less weight than if this were your first exercise with all factors being the same. Try a couple of reps with the weight until you get it right. Go down fully but do so such that your butt does not come off the bench. Remember, we are still trying to keep only 1 minute between sets, so load the plates quick.
Now you will begin your final and most difficult exercise, 3 sets of barbell squats. Here you really have to dig deep within yourself to complete the exercise. You will use lighter weight but be performing at least 20 repetitions per set, more if you’d like. If you have completed the other three exercises with 100% effort as recommended you should be worn out by now, but you will undoubtedly be feeling each repetition and know that as your muscles scream out in fatigue, they will rebuild themselves bigger and stronger.
Enjoy the workout and always give it your all.
With any exercise program use extreme caution while performing movements and start slowly when you begin new exercises you have not previously performed. Note this particular exercise routine is intense and is designed for the intermediate to advanced weight lifter, not the beginner. Before you begin consult a physician if you have any health problems or conditions that could make any exercise movement unsafe for you.