Hello once again boys and girls. Here's your leg day!
This workout will definitely blast your quadriceps, hamstrings and calves. So without further ado, here's the leg-blasting, thigh- burning, ham-cooking, calf-crunching workout routine. Enjoy!
Stretching exercises first.
🔸️Leg Extensions
4x12-15
🔸️Leg Press
4x12-15
🔸️Hack Squats
4x12-15
🔸️One Legged Press
3x12-15 (or Dumbell Lunges, can be either standing or walking)
Hamstrings
🔸️Leg Curls
4x12-15
🔸️Seated Leg Curls
4x12-15
🔸️Stiff Deadlifts
3x12-15
Calves
🔸️Standing calf raise
4x12-15 or failure
🔸️Seated calf raise
4×12-15 or failure
You're very welcome👊🏻
Leg Extensions
A good warm up set (or two) before the actual work sets is recommended. Make sure the seat is adjusted according to your height. It's very important in order to target the quadriceps. Squeeze at the top. Make every rep count.
Leg Press
Once again, make sure you have the proper seat adjustment. Point your toes slightly outward. Don't lock your knees. Keep the tension on your quads. Bring it down to a 90 degree angle.
This routine works for women as well. Here's my wife and gym parter, performing a variant of the leg press, by elevating the reps and combining both open and closed foot positioned presses for inner and outer thigh muscles, definition and resistance.
Hack Squats
By now, your legs should be on fire. This one will definitely turn it all into hell. Bring it down to a 90 degree angle. I like to squeeze this out at the top, but no jerking. Wear a belt to protect your back.
One Legged Press
If you have one of these machines at your local gym then try these after an already steaming leg workout. With paused movements, make every rep count and take it to muscle failure.
Like I mentioned above, either this exercise or the dumbell (or barbell) lunges. On this occasion, we used the smith machine (Like so, on the video below)
Leg Curls
Now to the hamstrings. Squeeze at the top, and go slow to the bottom. Don't let the weight rack touch the remaining weights. In other words, don't slam the weights. It'll take the tension off the muscle and you'll get "slammed" by the gym owner or your trainer. I'm telling you cause I've seen it many times.
Seated Leg Curls
Squeeze at the bottom. Once again, don't slam the weights. Bring it up with paused movements.
Stiff Leg Deadlifts
Wear a belt. Keep your back straight. Bring it down to the point where you feel the stretch on your femoral biceps (the hammies) Bring it up with controlled movements. Avoid injuries. Especially back injuries. Because injuries suck.
Standing Calf Raise
I've seen people go through the motions on this one, just going up and down, with little or no work done. Make EVERY rep count. Perform paused movements. Squeeze every rep at the top till failure. Feel the calf muscle burn. Don't just go through your reps. Make it work. Make them grow.
Seated Calf Raise
Same goes for this exercise. Squeeze at the top. Don't speed through your reps. Take it to muscle failure.
I hope this works for you as much as it's worked for me. Any questions feel free to comment or email me. Let's get it done. Let's work!
Till next time,
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