Leg Training

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone. Here is the workout...


Lying Leg Curls


Set 1 x 12 reps with 50lbs

Set 2 x 6 reps with 110lbs

Set 3 x 12 reps with 65lbs

Set 4 x 6 reps with 125lbs

Set 5 x 12 reps with 80lbs

Set 6 x 6 reps with 140lbs

Set 7 x 12 reps with 95lbs

Set 8 x 5 reps (failure) with 155lbs


*The idea here is to alternate between sets of 12 and 6 reps while going up in weight until you hit failure.  The goal is to stimulate the muscle through an alternating approach of endurance and strength. Your hamstrings will be destroyed by the end.


Reverse Lunges


Set 1 x 10 reps with 60lbs

Set 2 x 10 reps with 60lbs

Set 3 x 10 reps with 60lbs


*The key here is to stand on an aerobic step and then step off and back with one leg into a reverse lunge.  Perform all 10 reps with one leg before switching to the other.


Here is a video from a previous workout:



Alternate: Occluded Leg Extensions & Goblet Squats


I used these wraps to strict blood flow to my quads: https://www.elitefts.com/elitefts-normal-knee-wrap.html.


Leg Extensions x 12 reps with 145lbs

Immediately followed by…

Goblet Squats x 10 reps with 90lbs


*The key here is to strict blood flow to your quads by wrapping your upper thigh at about 70% of the tension used when wrapping your knees.  Leave the wraps one while you perform 12 reps on leg extensions and 10 reps on goblet squats immediately afterwards. Alternate without resting until you’ve done each exercise 3 times.


Here is a video from a previous workout:



Deadstop Reverse Banded Hack Squats


I used two of these: https://www.elitefts.com/pro-light-resistance-band.html.


Set 1 x 10 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 10 reps with 4 plates/side


*The key here is to go down under control until you bottom out.  Pause for a split second and then drive the weight up.


Stiff Legged Deadlifts


Set 1 x 7 reps with 85lbs

Set 2 x 7 reps with 85lbs


*Just two sets of 7 reps with a moderate weight.


That concluded this leg workout.


Train hard!


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