Leg Training

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

 

Lying Leg Curls

 

Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 65lbs (warm-up)

Set 3 x 6 reps + 6 partials with 95lbs

Set 4 x 6 reps + 6 partials with 110lbs

Set 5 x 6 reps + 6 partials with 125lbs

Set 6 x 6 reps + 6 partials with 140lbs

 

*The idea here after a couple warm-up sets is to do 6 full reps immediately followed by 6 partials reps out of the stretched position.  The partials should be about 20-30% of a full rep. Go up in weight performing sets in this manner.

 

Hip Thrusters

 

Set 1 x 14 reps with 135lbs

Set 2 x 12 reps with 185lbs

Set 3 x 10 reps with 225lbs

Set 4 x 8 reps with 275lbs

Set 5 x 6 reps with 315lbs

 

*I elected to go some heavy glute work this morning.  Work your way up in weight and down in reps until you get to a solid weight for 6 reps.  Be sure to get in at least 3 working sets.

 

Reverse Banded Hack Squats

 

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

 

Set 1 x 12 reps with 2 plates/side

Set 2 x 10 reps with 3 plates/side

Set 3 x 8 reps with 4 plates/side

Set 4 x 8 reps with 5 plates/side

Set 5 x 6 reps with 6 plates/side

 

*Work your way up to some heavier weight on hacks.  Control the descent and drive the weight up explosively until you have to grind out the reps.

 

Leg Extensions

 

Set 1 x 6 reps + 6 partials with 175lbs

Set 2 x 6 reps + 6 partials with 175lbs

Set 3 x 6 reps + 6 partials with 175lbs

 

*The key here is to flex and hold the peak contraction for a 1 second count on each rep to completely fill your quads with blood; even though mine were already pumped from hack squats, lol.  Once you get 6 reps in this fashion, perform 6 partial reps out of the stretched position. These will burn. Be sure to stretch your quads after each of these three sets.

 

Here is a video:

 

 

Stiff Legged Deadlifts

 

Set 1 x 8 reps with 80lbs

Set 2 x 8 reps with 80lbs

Set 3 x 8 reps with 80lbs

 

*Stretch out your hamstrings by elevating your toes and drop your hips back as you go down.  Maintain a flat back.

 

That concluded this leg workout.

 

Train hard!

Mark

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