Mass-Building Routine
1
Barbell Squat
4 sets, 6-8, 6-8, 8-10, 8-10 reps (Lighten the weight after your first 2 sets.)
2
Leg Press
4 sets, 8-10, 8-10, 10-12, 10-12 reps (Alternate 2 different foot positions.)
3
Dumbbell Walking Lunge
3 sets, 10, 12, 14 steps per side
4
Leg Extensions
3 sets, 10 reps (Do a single dropset on each set.)
5
Romanian Deadlift
3 sets, 8, 10, 12 reps
6
Lying Leg Curls
3 sets, 8, 10, 12 reps
7
Standing Calf Raises
4 sets, 12, 12, 20, 20 reps