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Contest Prep: Leg Workout with Fernando Mendoza

Contest Prep: Leg Workout with Fernando Mendoza

As ProSupps International Ambassador Fernando Mendoza prepares for the upcoming 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.

The Workout:

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: Fernando does 25 reps of Leg Extensions and then moves directly to 10 reps of Clean Deadlifts

^Superset #2: Fernando does 20 reps of Lunges and then moves directly to 25 reps of Hip Abduction

Daily Supplement Regimen:

Upon waking on an empty stomach:
– 1 Capsule
L-Carnitine 1500 – 1 Serving

With Meal #1:
– 2 scoops

Pre-Workout:
– 3 pills
– 2 pills

Intra-workout:
– 1 scoop

Post-Workout:
– 2 scoops
– 1 scoop

Bedtime:
– 2 pills
– 1 serving

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