NDO CHAMP

TRAINING AT DIAMOND GYM FOR THE TAMPA PRO 16 WEEKS OUT

Exercise-by-exercise notes     •    Seated Leg Curl (5×15) Good hamstring isolation, but 5 sets is a lot. You could drop to 3–4 sets and still get results.     •    Standing Calf Raise (5×15) Solid. Consider slowing the tempo and pausing at the top for better calf activation.     •    Single dumbbell squat (feet elevated) (5×15) Great quad focus, but very taxing at that volume. Make sure your form doesn’t break down.     •    Leg Extension (5×15) Good for quads, but pairing this with high-volume squats can be tough on the knees—watch fatigue.     •    Lying Leg Curl (5×15) You already hit hamstrings earlier—this might be redundant unless you’re specifically prioritizing them.     •    Bulgarian Split Squat (explosive, 3×10 each side) Excellent finisher. Keep reps controlled even if explosive—don’t sacrifice balance. NDO Champ IG https://www.instagram.com/ndo_champ/?hl=en NDO Champ Facebook https://www.facebook.com/RealNdoChamp/ NDO Champ TikTok https://www.tiktok.com/@ndochampofficial?lang=en NDO Nation Merch: https://www.ndonation.com/