Clint’s Corner

    Okay, I keep getting a lot of private messages and comments on my legs so I decided to post one of the leg routines I did.  Keep in mind I change it up from workout to workout. This is the workout me and my friend Matt did yesterday. It made us both pretty sore.

    First thing we did when we got to the gym was warm up with light leg extensions and light leg curls. 3 sets of 20-30 reps on each and we stretch between every set. After warming up we decided to start off with heavy walking dumbbell lunges 4 sets of around 20 reps.(we just go from one wall to the other and back)  Then we went on to the hack squat machine. Doing 4 heavy sets of 10 reps and using full range of motion.(Below parallel, No quarter or half squats) From there we decided to use the smith machine for squats instead of a barbell. On the smith machine with a very narrow stance we did 5 heavy sets of 10 reps going way below parallel with every rep. Then we went on to heavy leg extensions using drop sets for 4 sets of 8-10 reps and 10-12 reps after we drop the weight. Again using full range of motion. From there we went on to a plate loaded single leg curl machine. Squeezing the weight up like you would working your biceps on a preacher curl bench (not kicking it up) we did 4 sets of 10 reps. Then we went on to the leg press. We did single leg with a very high stance to involve more of the hamstrings for 3 sets of 10 reps. After that we did laying leg curls using drop sets for 4 sets of 8-10 reps and 10-12 reps after we had drop the weight. Again squeezing and flexing the hamstring like you would a bicep. Then for our last exercise we did stiff legged dumbbell dead lifts, getting a full stretch at the bottom then standing up and stopping right before the stress of the weight gos to your spinal erectors, keeping the hamstrings under constant tension. We did those for 4 sets of 10 reps.  Then we went and puked!

This entry was posted on Thursday, July 17th, 2008 at 8:46 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.