Blog

Legs – 12th May 2013

Sean Lerwill barbell squats

Back by popular demand, I’ll be putting up some of my daily training sessions.

Today I trained at Zone Gym in Wood Green with actress and sports model Kate Braithwaite and actor Dom Morgan. We worked one after the other, although for the supersets, the second exercise was simultaneous to the next persons first exercise.

All exercises performed at 30X0 tempo:

Warm-up: Mobilisation of knee, hip, ankle and shoulder joints

  • Overhead Squat: with elastic as warm-up, with bar as warm-up
  • Overhead squat: 3 sets 8-12reps
  • Deadlift: warm-up sets x 3 increasing weight
  • Deadlift: 3 x 10reps
  • Back Squats: warm-up sets x 2 increasing weights
  • Back Squats/barbell calf raises: 3 x 8-12reps each exercise
  • Front squats: warm-up sets x 2 increasing weight
  • Front squats/calf raise plate loaded machine 3 x 10reps & 3 x 20reps
  • Single Leg Leg Press: 3 x 10reps
  • Seated calf raise plate loaded machine 3 x 20 dropset 10, 6, 4 rest pause (10seconds) sets.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC