nicolelleb’s BodyBlog

I have been asked alot about my leg workout…  I hit them very hard…  Go heavy and they will come:-)   This is my current workout….

Wednesday - Light leg day-the weight is much lighter but reps are super high …
Squats (free weight with barbell on shoulders) - 3 sets of 40 reps- 75 lbs or 3 sets of 95lb for 25 reps.
Leg extensions - 3 sets of 40-50 reps. 20 reps at 50lb, 10 at 40lb, 10 at 30lb.
Lying Leg curls - 3 sets of 35lbs 20 reps at 50, 10 reps at 40.
Lunges - ( great for the booty) 3 sets of 12 reps with 30 lb dumbbells, or 45′b BB with 10’s on each side…
Sometimes I throw in smith squat squats with my feet way out in front of my body. I try to use my hamstrings and glutes by pushing up with my heels only. I do 25 lbs on each side for 10-12 reps.

 ok so after you are finished with this workout, you feel like you have just climbed Everest<^..^>

Saturday - Heavy - I usually superset my leg workouts taking very little break in between ..Free weights squats - 4 sets- set 1 & 2- 10 reps at 135lbs, set 3 & 4 - 8 reps 165lbs…
Leg press - 4 sets of 12 at 315lbs or 2 sets at 315lbs & 2 at 345 lbs…
Pile Squat - 3 set of 12 with a 50 lb dumb bell
Hack Squats - I have started to do these to focus more on my hams… 3 sets of 12-15 with 45 lb on each side.
Leg Extension- 3 sets of 12rep - 130, 120, 110
Lying Leg curl- 3 sets of 12 - 80, 70, 60
Standing calf raise - 3 sets of 15 at 100 lbs toes in, toes out, and straight on
Kickbacks on flat bench with ankle strap- 3 set on each leg with 60lbs.  

This entry was posted on Wednesday, June 11th, 2008 at 9:02 am 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.