CONTEST PREP:
TRAINING
Leg Workout With
Fernando Mendoza
The Workout:
A
s ProSupps International Ambassador Fernando Mendoza prepared for the
Copa Gimnasio IFBB Panama later this month, we caught up with him to discuss his leg workout and current supplementation regimen for his pre-contest prep.
You can take one look at Fernando’s pictures and see that this guy must push the
limits when it comes to his leg day routine. When asked what his favorite exercise is
out of any body part, he will eagerly tell you squats. This becomes pretty clear when
you take a look at this routine.
This leg workout consists of 8 leg exercises and one calf exercise with reps going as
high as 25-30 per set. On the squat, you should increase the weight used each time
the rep range changes; the same thing should occur on the leg extensions. As you
move through the rest of the workout, make sure to choose a working weight that
causes you to fail near the end of the rep range, if not one or two reps short. This
will make sure you are putting forth maximum effort and stressing each muscle fiber,
causes it to swell with a pump and grow. You should only take about 1.5-2 minutes
between each set; on the supersets, there should be no break in between the two
exercises, you can continue with your 1.5-2 minute break after both exercises are
completed in sequence.
Be sure to check out the ProSupps social media pages to learn more about Fernando
in the future and to cheer him on to a victory in the welterweight class at this competition. Get more insight into his journey on his own Instagram page
@fernando_prosupps.
10
Natural Muscle Magazine
June/July 2015
Exercise
Reps per set
Barbell Squat
25, 25, 20, 20, 15, 15, 10, 10 (8 sets)
Leg Extensions
25, 25, 25, 20, 20, 20 (6 sets)
Leg Curl*
25, 25, 25, 25 (4 sets)
Clean Deadlift*
10, 10, 10, 10 (4 sets)
Hack Squat
12, 12, 12, 12, 12
Lunges^
20, 20, 20, 20, 20, 20, 20, 20 (8 sets)
Hip Abduction^
25, 25, 25, 25, 25, 25, 25, 25 (8 sets)
Leg Press
25, 25, 25, 25 (4 sets)
Seated Calf Raises
30, 30, 30, 30, 30, 30, 30, 30, 30, 30, 30, 30 (12 sets)
*Superset #1: 25 reps of Leg Extensions and then moves directly to 10 reps of clean deadlifts
^Superset #2: 20 reps of Lunges and then moves directly to 25 reps of Hip Abduction
-----------------------------------------------------------------------------------------------------------------------
Daily Supplement Regimen:
Upon waking on an empty stomach:
Vanish – 1 Capsule
L-Carnitine 1500 – 1 Serving
With Meal #1:
PSIsolate – 2 scoops
Pre-Workout:
NO3 Drive – 3 pills
Guardian – 2 pills
Intra-workout:
AminoLinx – 1 scoop
Post-Workout:
PSIsolate – 2 scoops
PS Glutamine 300 – 1 scoop
Bedtime:
CRASH – 2 pills
L-Carnitine 1500 – 1 serving
Photos by Alex Gonzalez