The three IFBB pro monsters, Seth Feroce, Martin Fitzwater & Keone Pearson, get together to blast a leg workout. This is a high-intensity workout that will test the toughest out there; you’ve been forewarned.
WHO IS SETH FEROCE?
Seth Feroce is an IFBB Pro that’s become popular in the social media space. He earned his pro card in 2009 by winning the Pittsburgh Championships and NPC Nationals. He then won in the 202 division at the 2010 Europe Super Show. Aside from his YouTube channel and podcast, he also owns a supplement company, Axe & Sledge.
WHO IS MARTIN FITZWATER?
Martin Fitzwater is an IFBB Pro who got his bodybuilding start after finishing college then working in construction for a few years. Fitzwater, AKA “The Martian,” made his debut in 2017 in Colorado State, where he took second in the light heavyweight division.
He then went on to do well the next few years when he won overall champion in Colorado State in 2019; then, in 2020, he won the North American in the heavyweight class. He has a bright future ahead.
WHO IS KEONE PEARSON?
Keone Pearson is a bodybuilder that turned pro at the 2017 NPC Junior USA Championships in the Class Physique Division. In 2018 he placed second behind Henri Pierre Ano at the 2018 Tampa Pro.
In 2019 he won the New York Pro and placed fourth in the Arnold Classic Physique. He then took fourth at the Olympia that was won by Chris Bumstead. Last year in 2021, Pearson won the Chicago Pro 212 title. He’s another one to keep your eye on as the sky’s the limit for this young man.
LEG WORKOUT with Seth feroce, Martin Fitzwater & Keone Pearson
They start the workout with a quick huddle to get in the right mindset for what’s coming in this grueling leg workout. The trio then moves into the workout. The video is a montage of the workout, so we’ll cover the exercises, sets, reps, and tempo.
Leg Extensions
They start off with leg extensions where they crush some monstrous sets of 50 reps. With this exercise, they complete 3 sets of 50 reps. For each set, you should be adding weight to the stack so that the last set is challenging to complete. In the final set, you should be pushing yourself to the point where you’ll be taking short rests throughout the set in order to complete the 50 reps.
Lying Leg Curls
After hitting the quads, they transition to the hamstrings, where they follow the same methodology of the leg extensions that were just completed. They complete 3 sets of 30 reps of leg curls while adding weight to each set, so the last set consists of a few rest periods to finish the determined 30 reps.
Back Squats
The third exercise of the workout is back squats, where the goal is to finish 4 sets of 20 reps, with each set going up in weight. They went with 135lbs, 225lbs, 315lbs, 315lbs to cover the sets. As you see the guys pump out the reps, they keep the tension on the legs as they never fully lock out a rep.
Westside Inverse Hamstring Curl Machine
The fourth exercise consists of another movement to target the hamstrings, like a glute-ham curl. With this exercise, they do 3 sets of 20 reps.
Leg Press
At this point, the leg press might seem like a bit of a break, but it’s not. Instead, they use heavy loads and complete 4 sets of 20 reps as they follow a pyramid in increasing the difficulty.
Walking Lunges
The guy’s legs must be toast by now, but it doesn’t stop them from crushing some walking lunges with a loaded barbell. They finish 3 sets of 10 steps with each leg here before moving on.
Leg Extensions
The guys move back onto the leg extension machine, where they switch up the tempo training variable. They complete 2 sets of 10 reps while squeezing and contracting at the top of the movement for three seconds.
Lying Leg Curls
The last exercise of the leg workout is similar to the previous leg extensions where they perform 2 sets of 10 reps while squeezing at the top for a three-second count.
As they wrap up the video, Feroce mentions that this isn’t a typical workout for him, but he likes to mix in these bodybuilder-type training sessions with his push/pull workouts. He says, “if you don’t grow with this workout, you’re f*cked.”
Sample Seth Feroce, Martin Fitzwater, Keone Pearson Leg workout
This workout is structured after the video above. It’s super intense and will be beneficial to train with a partner so that you can push each other.
- Leg Extensions: 3 sets x 50reps (move up in weight each set, taking rest periods throughout the set to get to 50)
- Lying Leg Curls: 3 sets x 30 reps (same style as the previous exercise)
- Squats: 4 sets of 20 reps (move up in weight each set)
- Inverse Hamstring Curl Machine: 3 sets x 20 reps
- Leg Presses: 4 sets x 20 reps (move up in weight each set)
- Walking Lunges: 3 sets x 10 steps each leg
- Leg Extensions: 2 sets x 10 reps (squeeze at the top for 3 seconds)
- Lying Leg Curls: 2 sets x 10 reps (squeeze at the top for 3 seconds)
Note: Take 45-90 seconds rests between sets.
CLOSING THOUGHTS
This is a killer workout that you should give a go. We can promise that you’ll feel the DOMS the following days. So, if you’re looking for a challenging leg workout, this is it!
Kiel DiGiovanni
Author