Six-time Ms. Olympia champion Andrea Shaw has dominated the Olympia circuit since 2020 with six straight wins and built her 27-inch thighs through a desire to stay on top of her game. Recently, “Mz Pretty Muscle” shared one of the exercises that keeps her pins on point for you to try.
Shaw looks set to hold onto her Ms. Olympic trophy by day and wow the crowd by night, quality over quantity when it comes to her footwork strategy. Coaching and bodybuilding figure out how to force growth through heavy movements that show adaptation to the body. “Another one for the books,” commented the champion as he shared the inspiring display via Instagram. Here’s how to replicate it.
Andrea Shaw Ms. Olympia Full Day Leg Workout
- Bulgarian Dumbbell Split Squat
- Hack line pressing machine
- Single broadcast
- Leg extension machine
Andrea Shaw’s training philosophy for bigger legs
Starting the session with a dumbbell Bulgarian, Shaw wasted no time getting to work, legs with a complex movement to activate these muscles. Bulgarian split squats hammer the quads, but you also work your core, calves, hamstrings, core, shoulders, and back, which means that each subsequent exercise requires extra effort to complete.
The second was a linear pressing machine that a a more structured way of moving after the uncertainty of free weight to attack By pushing the weight away from your body, the quads come into play once again, along with additional support from the glutes and hamstrings.
To work on your symmetry, Shaw’s third move is the single leg press. Although you can’t get heavy with this unilateral approach, single-leg work is a healthy strategy for creating balance and making sure that strength and muscle are evenly distributed in each leg.
Finally, Shaw separated his legs with a leg extension machine, attacking the frame from all sides to build up the already burned legs. Leg extensions are effectivebecause they hit the rectus femoris (front), vastus medialis (inside) and vastus lateralis (outside) muscles in the upper leg, that very sacred width that Shaw displays on stage or beautifully displays in costume.
To try out Shaw’s trusted exercises for yourself, aim for 8 to 12 reps, go heavy, and do 3 sets.
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