Alina Popa’s Quad Routine

So far, Romania’s Alina Popa is the biggest bodybuilding surprise of 2011. After a distant eighth in her only other pro show, she rocketed into third place at March’s Ms. International behind legends Iris Kyle and Yaxeni Oriquen, setting herself up as a posedown probable for this year’s Ms. Olympia. Popa told FLEXONLINE how she got the wheels that propelled her rapidly through the pro ranks--to the top three and, perhaps, next time, even higher.

Popa on quads
I like the basics best, and in the off-season I go as low as six reps on squats.

Four months before a contest, I begins my conditioning workouts, emphasizing supersets and 10-15 reps per set.

I always change and adjust the speed and/or weight from one workout to another or I try the same exercise on a different machine to hit my quads from different angles.

I train hamstrings in a separate workout from quads.

Alina Popa’s Quad Routine

EXERCISE                            SETS                                   REPS

Squats                                       4                                       6-8

   or

Leg presses                             4                                       6-10

Leg extensions                      4                                       8-10

Lunges                                      4                                       10 per leg

source: www.flexonline.com/training/popa’s-quads

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