MY LEG WORKOUT
This is my leg workout program for tomorrow morning… I’m already feeling the pain with just reading it…
HAMSTRINGS & QUADRICEPS:
LEG EXTENSIONS
-Warmup 10 reps each leg followed by 20 reps both legs
3 sets/20reps
1min rest
SQUATS ON SMITH MACHINE
-Warmup 15reps followed by 10 reps
*breakdown
1st set 4 reps
2nd set 6 reps
20% lighter than first 2 sets
3rd set 10 reps
4th set 15 reps
50% lighter than first 2 sets
5th set 25 reps
6th set 30 reps
LEG PRESS (narrow stance)
3sets/12reps
1:30min rest
HACK SQUAT (feet placed low & shoulder width apart)
3sets/12reps
1:30min rest
LEG EXTENSIONS
4 sets/10reps
30 seconds rest between sets
followed by 1 set of 50reps after last set (1 min recovery between last set and this one)
LYING LEG CURLS
4 bisets
one leg at the time 10 reps each leg
both legs 10 reps with approximatedly twice the weight from the first sets
