IRONONLINE BONUS LEG WORKOUT

BILL K'S KILLER THIGHS

For those of you looking for a killer thigh and squat routine, here is one I've been using with great success for years -- originally for football, then powerlifting, finally because I really enjoyed it. For those of you who read Iron Man magazine in the '68 - '70 period, this routine came from "Big Bill Anton" who used to place a small ad. He was promoting his bench press routine for $3 but for $6 you got three other programs as well.

In any event, here is the program:

Squats -- 3 sets x 8 reps
Add 20 - 40 pounds, then 3 sets x 5 reps.
Add 20 - 40 pounds, then 5 sets x 3 reps

Specialize on this with 2 days between squat days. After a while the gaps will raise to 50 - 60 pounds. Typically rest 60 - 90 seconds between sets.

Usually takes me 30 minutes to complete. The last time I worked on this routine (warm-up with 135 and 225 for a couple of sets of 10), I used 295 for 3 x 8; 345 for 3 x 5; 395 - 405 - 415 - 425 - 395 for my 5 x 3 (slight mod).

Finish off with two sets of hi-rep leg extensions, 4 x 12 thigh curls, various calf exercises.

Bill K.