The following details my primary leg workout from this past Wednesday at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows. Here is what I did…
Lying Leg Curls
Set 1 x 12 reps with 50lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 95lbs
Set 5 x 12 reps with 110lbs -> drop to 65lbs x 12 reps + 10 second isohold
*The key here is to simply work your way up in weight until you can barely get 12 reps. Use perfect form and hold the contraction for a brief moment in the flexed position on each rep. This will force you to use less weight, but that’s okay. Once you barely get 12 reps do a drop and strive for another 12 reps followed by a 10 second isohold with your legs slightly bent.
Superset: Adductor & Abductor
Adductor x 15 reps with 160lbs
Immediately followed by…
Abductor x 15 reps with 130lbs
*John called for 3 sets on the adductor machine, but I decided to alternate between adduction and abduction machines. Perform this superset for 3 rounds.
Cambered Bar Squats
I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Set 1 x 8 reps with 95lbs
Set 2 x 8 reps with 115lbs
Set 3 x 8 reps with 135lbs
Set 4 x 8 reps with 155lbs
Set 5 x 8 reps with 175lbs
Set 6 x 8 reps with 195lbs
*I used the cambered bar because it allows me to squat with less lower back pain. That said, I use very light weight, descend slowly, pause at the bottom and fire back up just short of lockout. Adjust your weight as per your ability.
Leg Press
Set 1 x 10 reps with 2 plates/side (feeder set)
Set 2 x 10 reps with 4 plates/side (feeder set)
Set 3 x 20 reps + 10 second isohold with 6 plates/side
Set 4 x 20 reps + 10 second isohold with 6 plates/side
Set 5 x 20 reps + 10 second isohold with 6 plates/side
*Do a few feeder sets to get to a solid working weight in which you can get 20 reps without stopping. After the 20th rep, decent to about the midpoint of the rep range and do a 10 second isohold before pushing the weight back up and locking out. You will do 3 sets with this weight for 20 reps + the 10 second isohold.
Leg Extensions
Set 1 x 50 reps with 160lbs
*Yes, you read that correctly – 50 reps. Pick a weight in which you can get 15-20 perfect reps before failing to completely lockout. Do as many reps as possible with this weight and once you can no longer lock out rest 10 seconds and go again. Keep taking 10 second rest breaks until you get all 50 reps. This will hurt! Be sure to stretch each quad hard for 60 seconds at the end.
Hyperextensions
Set 1 x 10 reps with bodyweight
Set 2 x 10 reps with bodyweight
Set 3 x 10 reps with bodyweight
*I normally cannot do traditional hyperextensions due to my lower back, but I wore a belt and the focus is different. Don’t arch your back, but rather hinge at the weight while trying to pull yourself up with your glutes and hamstrings. Hold the contraction at the top flexing glutes and hamstrings for a 2 second count before lowering back down.
That concluded this primary leg workout.
Train hard!
Mark