1M views · 29K reactions | Size Building ‘Leg Workout’例Must Try! DB Lunges - 4 x 8-10 Each Leg (Drop Set Into Bodyweight Lunges) Leg Extensions - 4 x 10-12 Smith Machine Squats - 3 x 8-10 Adductor Machine - 3 x 10-12 Leg Curls - 3 x 10-12 Single Leg Curls - 2 x 10-12 Each Leg (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson | Facebook

Lunges bias glutes 🍑 vs. quads 🦿 Forward DB lunges: - quad bias (knee dominant movement) - forward shin (knees over toes more) - can bias quads to a greater degree by shifting the knees over the toes (more knee flexion). A shorter stride (feet closer together) will amplify this. - an upright torso and neutral spine will bias quads by moving the load further way from the working joint. - have greater eccentric loading in the quads compared to the reverse lunge. Reverse (backward) DB lunges: - g