The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. Christina and I trained together and here is what we did...
Lying Leg Curl
Set 1 x 10 reps with 65bs (warm-up)
Set 2 x 10 reps with 80lbs (warm-up)
Set 3 x 6 dead-stop reps with 125lbs
Set 4 x 6 dead-stop reps with 155lbs
Set 5 x 6 dead-stop reps with 185lbs -> drop to 95lbs x 10 dead-stop reps -> drop to 65lbs x 12 reps (failure)
*Perform a few feeder sets to get warmed up and then begin sets of 6 doing dead-stop reps where you allow the weight to bottom out, pause, and then curl the weight with as much force as possible. On your third set like this, drop the weight twice to extend the set.
Superset: Hip Thrusters & Goblet Squats
I performed 3 warm-up/feeder sets of each exercise before doing my working supersets - FYI.
Hip Thrusters x 10 reps with 225lbs
Immediately followed by…
Goblet Squats x 10 reps with 100lbs
*Do a few warm-ups on each exercise going up to a solid weight in which you can get 10 reps on both. Perform this superset for 3 rounds with just enough rest between rounds to catch your breath.
Here is a video:
[youtube=https://www.youtube.com/watch?v=b2IcR83zjO4]
Machine Leg Press
Set 1 x 12 reps with 310lbs
Set 2 x 12 reps with 330lbs
Set 3 x 12 reps with 350lbs
Set 4 x 12 reps with 370lbs
*The key here is to use a narrow stance to hammer the quads. Pump these reps out while controlling the eccentric and driving as hard as possible on the concentric phase of each rep.
Dumbbell Stiff-Legged Deads
Three sets of 8 reps with 60lbs
*Elevate your toes, drop your hips back and focus on the hamstring stretch here.
That concluded this leg workout.
Train hard!
Mark