Hi again, as with each of my blogs I try to write about things that I feel people would genuinely be interested in and hopefully either take something away from or have a go at themselves. Therefore, I thought this month I would list one of my favourite leg workouts.
Obviously, my workouts change all the time depending on what programme I’m following etc. but I feel that there are always a few that have left me feeling like I’ve been hit by a bus the next day, which is awesome!
You’ll see below that due to the number of reps and intensity I split my legs into 2 separate workouts so that I don’t neglect my Quads or Hamstrings.
It’s probably worth mentioning with all my workout’s I love high intensity and high volume. I also focus entirely on feeling each and every rep, focus on strict form and try not to let ego kick in when I’m loading the bar. End of the day I’m a bodybuilder not a powerlifter. All workouts are also preceded by at least 4 warm up sets on the muscle group I’m going to work on.
Generally, I would take 30 seconds rest between most exercises and 1-minute rest after completing a Giant Set or Superset.
Legs (Focus on Quads)
Leg Extension –3 sets x 8 -12 reps (Weight 97.5kg)
Squats – 2 warm up sets followed by 3 sets x 8 -12 reps (Weight 160kg for working sets)
Single-Leg Leg Press – 3 sets x 8 -12 reps (Weight 250kg)
Giant Set 1 on Smith Machine:
Static Lunges Left Leg Forward (Weight 60kg for each exercise)
Static Lunges Right Leg Forward
Sumo Squats (Feet Wide and pointed out)
Close Squats (Feet close and pointed in)
Perform 10 reps on each exercise then move immediately onto the next with no rest completing 40 reps in total. Perform this 3 times
Giant Set 2:
Leg Extension (Toes out) (Weight 70kg)
Leg Press (Weight 150kg)
Leg Extension (Toes in) (Weight 70kg)
Walking Lunges (Bodyweight)
Again perform 10 reps on each exercise then move immediately onto the next with no rest, on the walking lunges however complete 20 reps so 50 reps in total. Perform this 3 times.
Hamstrings, Calfs& Abs
Seated Leg Curl – 3 sets x 10-12 reps (Weight 70kg)
Leg Press Calf Raises – 3 sets x 30 reps (10 reps toes out, 10 toes in and 10 toes neutral) (Weight 120kg)
Single Leg Lying Leg Curl – 3 sets x 10-12 reps (25kg)
Seated Calf Raise – 3 sets x 10-12 reps (60kg)
Straight Leg Deadlift* – 3 sets x 10-12 reps (Double Drop on Final set performing 10-12 reps with each drop) (80kg drop 60kg drop 50kg)
Standing Smith Machine Calf Raises (On Platform)- 3 sets x 10-12 reps(Double Drop on Final set performing 10-12 reps with each drop)(80kg drop to 60kg drop to 50kg)
*I alternate each week with Barbell, Dumbells and Smith Machine for these.
Rollouts – 3 sets 15-20 reps
Plank – 3 sets to failure
I hope you’ll give this a go and let me know how you get on.
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