provided by Betancourt

DWAYNE WALKER is a Jamaican body builder living in South Florida. He was raised by a single mother and this gave him the advantage of learning Independence at an early age.

While his mother worked, Dwayne spent most of his leisure time inside watching tv or playing video games, he always identified with super heroes.

These heroes led to his interest in fitness. It started with push-ups and crunches as a teenager and led to bodybuilding in his twenties. As his pursuits grew more serious so did his confidence.

His fitness transformation was also a key to his growth in the community as his physique garnered him more notoriety.

He’s currently a rising star as an IFBB Pro Bodybuilder.

Below Dwayne has outlined a great training regimen for Legs and Back.

BODY BUILDING

LEG DAY (Quad Dominant)

5 Sets | 20 Reps
Legs Extensions
(Pyramid up on the weights each set. Last set
should be so heavy that you need a spotter)

4 Sets | 15 Reps
Hack Squats
(3 second tempo going down and
explode up. Increase weight each set)

4 Sets | 20 Reps
Leg Press
(Increase weight each set)

4 Sets | 20 Reps
Stationary Lunges
(15 reps per legs)

BACK DAY (Row to Grow)

4 Sets | 15 Reps
T-Bar Rows
(Increase weight each set)

4 Sets | 15 Reps
Seated Cable Rows
(Increase weight each set)

4 Sets | 15 Reps
One Arm Dumbbell Rows
(Increase weight each set)

4 Sets | 15 Reps
Lat Pull Downs
(Increase weight each set)

4 Sets | 15 Reps
Dead Lifts
(Increase weight each set)