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10-01-2007, 03:20 PM
  #6
Hank19
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Join Date: Apr 2005
Country: Canada
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This is the routine I'm doing now:

- 5 minute warm up on stationary bike or treadmill.
Leg Extensions - 2x15 (warm-up)
Power Cleans - 3x6
Squats - 1x20 (all squat sets need to be pyramided up), 1x15, 1x10, 1x6
Romanian Dead-lifts - 4x10
Hamstring Curls - 3x12, 1 drop set (drop 3 times)
Leg Extensions - 3x12, 1 drop set (drop 3 times)
Seated Calf Raises - 3x12
Standing Calf Raises - 3x10

So far I'm seeing excellent results. I've also implemented running 4 300 metre sprints with a 2 minute rest inbetween sprints.

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