Leg Blast
Later than promised sorry but heres yesterday's leg blast...
1. Machine Hack Squat (to warm up).
4 sets of x 15 reps:
Build up the weight gradually, use this as an early controlled stretch.
(With feet set forward this will primarily work the hamstrings)
2. Front Squat.
4 sets in total:
x 20 reps
x 15 reps
x 12 reps
x 10 reps
This will mainly focus, and stretch the quads - working the vastus medials, rectus femoris, and vastus laterlis.
3. Seated Leg Press (narrow stance, toes pointed inwards).
4 sets of x 30 reps
Pick a testing, yet sensible weight. This will hammer your outer quad (the vastus laterlis).
4. Single Leg Lunges.
4 sets of x 12 reps per leg
Gradually increase the weight each set then superset with:
Dumbbell Step Ups (step up on a bench if needed).
4 sets of x12 reps per leg.
5. Legs will be now PRE exhausted so it's time to hit SQUATS. Form is KEY, concentrating on getting a good deep rep. If your supple enough go "ass to grass", but hitting 90 degrees is a MUST. If you can't do that then you're going too heavy! Lessen the weight and improve your form.
4 sets of:
x 15 reps
x 12 reps
x 10 reps
x 8 reps, then perform a dropset of x 20 reps.
Your legs are almost done now...
6. Quad/Leg Extensions.
3 sets of:
x 25 reps
x 20 reps
x 15 reps
Superset with hamstring curls:
3 sets of x 15 reps
7. Seated Calf Raise.
4 sets of:
x 30 reps
Superset with 4 sets of single leg standing calf raise:
x 20 reps
Your legs are a tough nuts to crack! As we walk around on them constantly they're used to being worked to a high volume. In my opinion doing low rep ranges won't have the same desired effect as high reps - get those muscle fibres tearing/growing!
*** After this workout I hit some steady state cardio in the form of swimming. If you need to burn some extra fat you can turn this into a HIIT workout by alternating between front crawl (at max speed) for a length and breast-stroke for a length (at a slower pace). I'll often opt for swimming over the treadmill after a leg session as its easier on the knees.
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1. Machine Hack Squat (to warm up).
4 sets of x 15 reps:
Build up the weight gradually, use this as an early controlled stretch.
(With feet set forward this will primarily work the hamstrings)
2. Front Squat.
4 sets in total:
x 20 reps
x 15 reps
x 12 reps
x 10 reps
This will mainly focus, and stretch the quads - working the vastus medials, rectus femoris, and vastus laterlis.
3. Seated Leg Press (narrow stance, toes pointed inwards).
4 sets of x 30 reps
Pick a testing, yet sensible weight. This will hammer your outer quad (the vastus laterlis).
4. Single Leg Lunges.
4 sets of x 12 reps per leg
Gradually increase the weight each set then superset with:
Dumbbell Step Ups (step up on a bench if needed).
4 sets of x12 reps per leg.
5. Legs will be now PRE exhausted so it's time to hit SQUATS. Form is KEY, concentrating on getting a good deep rep. If your supple enough go "ass to grass", but hitting 90 degrees is a MUST. If you can't do that then you're going too heavy! Lessen the weight and improve your form.
4 sets of:
x 15 reps
x 12 reps
x 10 reps
x 8 reps, then perform a dropset of x 20 reps.
Your legs are almost done now...
6. Quad/Leg Extensions.
3 sets of:
x 25 reps
x 20 reps
x 15 reps
Superset with hamstring curls:
3 sets of x 15 reps
7. Seated Calf Raise.
4 sets of:
x 30 reps
Superset with 4 sets of single leg standing calf raise:
x 20 reps
Your legs are a tough nuts to crack! As we walk around on them constantly they're used to being worked to a high volume. In my opinion doing low rep ranges won't have the same desired effect as high reps - get those muscle fibres tearing/growing!
 |
*** After this workout I hit some steady state cardio in the form of swimming. If you need to burn some extra fat you can turn this into a HIIT workout by alternating between front crawl (at max speed) for a length and breast-stroke for a length (at a slower pace). I'll often opt for swimming over the treadmill after a leg session as its easier on the knees.
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Published on May 11, 2013
