Monday, 13 January 2014

Leg Day Workout

   This day in my opinion is the most dreaded, leg day. This is the list of workouts I do and how I do them.

-Squats with either just the bar or nothing for 15-20 reps

Squats for 3-4 sets, work to a heavier set each time.
   Example-First set 1 plate each side for 12 reps, Second set 1 plate and a 25 each side for 10 reps, Third set 1 plate and a 35 each side for 8 reps, Final set 2 plates each side for 6 reps.
Now move on to the leg press: 3-4 sets same progression
   Example- First set 270lbs for 12, Second set 360lbs for 10, Third set 450lbs for 8, and Final set 540lbs for 6.

Leg Extensions: 3 sets
   First set: 12 Reps, Second Set: 10 Reps, Third set: 10 reps, drop weight: 10 reps, Drop weight one more time and push out another 10 if you can.

Leg Curls: 3 Sets (exact same progression as the extensions)

No comments:

Post a Comment