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Acquire the knowledge to build massive Quads!

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Iliacus (Inner hip)	Inner surface of the ilium and base of sacrum	Lesser trochanter of femur	Flexion and lateral rotation
Psoas major and minor (Inner hip)	Transverse processes of all five lumbar vertebrae	Lesser trochanter of femur	Flexion and lateral rotation
Rectus femoris	Anterior-inferior spine of ilium	Superior aspect of patella and patellar tendon	Extension (most effective when hip is extended); Flexion
Vastus medialis, intermedius, and lateralis	Proximal two-thirds of anterior femur at midline	Patella and tibial tuberosity via the patellar tendon	Extension (partially when hip is flexed)
Adductor magnus (back side of leg inner thigh)	Pubic ramus and ischial tuberosity	Medial aspects of femur	Adduction and lateral rotation
Adductor brevis and longus	Pubic ramus and ischial tuberosity	Medial aspects of femur	Adduction, flexion, and medial rotation

BODYBUILDING: LEG WORKOUTS - Quad Busters!

Building a set of huge thick quads and hams requires a good combination of mass builders like squats, leg press, hack squats, and straight legged deadlifts as well as isolator like leg extensions, leg curls and lunges. Below is a list of workout sure to have you buying ne pants very soon.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Squats*	4 sets	12-6 reps
Straight-Legged Deadlifts	2-3 sets	8-12 reps

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Squats*	5 sets	12-5 reps
Leg Extensions	3 sets	8-12 reps
Seated Leg Curls	3-4 sets	8-12 reps

Exercise/Advanced Routine #1	# of Sets	# of Reps
Leg Extensions*	3-4 sets	8-12 reps
Squats*	5 sets	12-5 reps
Standing Leg Curls*	3 sets	8-12 reps
Straight-Legged Deadlifts	2-3 sets	10-15 reps

Exercises marked with an asterick(*) have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.

Here are some other workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Leg Extensions	4 sets	10-15 reps
Leg Presses	4 sets	10-15 reps
Hack Squats	4 sets	10-15 reps
Lying Leg Curls	6 sets	10-15 reps
Standing Leg Curls	4 sets	10-15 reps
Straight-Leg Deadlifts	4 sets	10-15 reps

Exercise/ Routine #2	# of Sets	# of Reps
Leg Extensions	1 set	6-10 reps
Leg Presses (or Squats)	1 set	6-10 reps
Lying Leg Curls	1-2 sets	6-10 reps

Exercise/ Routine #3	# of Sets	# of Reps
Squats	8-10 sets	5-35 reps
Hack Squats	5-8 sets	10-15 reps
Leg Curls	6-8 sets	10-15 reps

Exercise/ Routine #4	# of Sets	# of Reps
Leg Extensions	3-4 sets	15-20 reps
Barbell Lunges	3-4 sets	10-15 reps
Leg Press	3-4 sets	6-12 reps
Squats	3-4 sets	6-25 reps

Exercise/ Routine #5	# of Sets	# of Reps
Squats	8-10 sets	20-5* reps
Hack Squats	5 sets	10-15 reps
Leg Extensions	5-8 sets	10-15 reps
Lying Leg Curls	5 sets	10-15 reps
Straight-Leg Deadlifts	5 sets	10-15 reps

Exercise/ Routine #6	# of Sets	# of Reps
Squats	4-6 sets	6-8 reps
Leg Extensions	3-4 sets	8-10 reps
Lying Leg Curls	4-5 sets	8-10 reps
Lunges	3 sets	12-15 reps

Exercise/ Routine #7	# of Sets	# of Reps
Leg Extrensions	2 sets	6-8 reps
Vertical Leg Presses	1-2 sets	8-10 reps
Duck Squats	1 sets	8-10 reps
Single Legged Leg Curls	2 sets	6-8 reps

Exercise/ Routine #8	# of Sets	# of Reps
Leg Extensionss	5 sets	10 reps
Lying Leg Curls	5 sets	10 reps
Hack Squats	5 sets	10 reps

Exercise/ Routine #9	# of Sets	# of Reps
Squats	6 sets	10-6* reps
Angled Leg Presses	4 sets	10-6* reps
Leg Extensions	4-5 sets	8-10 reps
Lying Leg Curls	5-6 sets	8-10 reps

Exercise/ Routine #10	# of Sets	# of Reps
Leg Extensions	5-6 sets	20-8* reps
Leg Curls	5-6 sets	20-8* reps
Squats	4-5 sets	12-8* reps
Step Up Lunges	4-5 sets	10 reps