Mondays are allocated for chest, right? Not if your 7X Mr. Olympia Phil Heath.
Heath hammers his legs on Mondays. “For most Mondays are dedicated for chest as it’s something that gets most guys excited but for me it’s legs because I just can’t walk on twigs,” says Heath.
Variety is Heath’s strategy for building big legs. This is an example of one of his leg sessions:
Leg Extensions: 4 sets, 8–10 reps
Smith Machine Squats: 4 sets, 8–10 reps
Walking Lunges: 4 sets, 8–10 reps
Hack Squats: 7* sets, 20 reps
Lying Leg Curls: 4 sets, 8–10 reps
Stiff-leg Deadlifts: 4 sets, 8–10 reps
Seated Leg Curls: 7* sets, 10–12 reps
*FST-7s (seven sets performed with 30 seconds’ rest between sets)