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


Single Leg Curls


I used a semi-prone, plate loaded leg curl machine here - FYI.


Set 1 x 12 reps with 25lbs

Set 2 x 10 reps with 50lbs

Set 3 x 8 reps with 75lbs

Set 4 x 6 reps with 100lbs

Set 5 x 4 reps with 120lbs -> drop to 75lbs x 6 reps -> drop to 50lbs x 12 reps


*The key is to curl and lower the weight with control.  Go up in weight and down in reps until your reps are as low as 4.  At that point extend the side by dropping weight twice.


Alternating: BFR Leg Extensions & Goblet Squats


I used these wraps: Perform a few warm-up sets on each exercise before restricting blood flow and doing as prescribed below.


Leg Extensions x 8 reps with 175lbs

Alternate with…

Goblet Squats x 8 reps with 100lbs


*Wrap your upper thigh with about 70% of the tension when wrapping your knees.  We want to restrict blood flow to the quads. Keep the wraps on the entire time while you alternated back-and-forth between these two exercises until you’ve done each one 4 times.  Ensure your heels are elevated on the goblet squats to keep the focus on your quads.


Here is a video from a previous workout to show the set-up:




Cambered Bar Squats


I used a bar like this:


Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 155lbs

Set 3 x 8 reps with 185lbs

Set 4 x 8 reps with 205lbs


*I used a cambered bar because it’s better on my lower back. I’ve been using chains, but elected to just do normal sets.  Lower the weight with control and sink deep into your hips before driving the weight back up. Adjust weight as per your ability.


Dumbbell Stiff-Legged Deads


Set 1 x 6 reps with 100lbs

Set 2 x 6 reps with 100lbs

Set 3 x 6 reps with 100lbs


*Elevate your toes to get a better stretch if you have flexible hamstrings.  I went with a little heavier weight than normal and lower reps.


That concluded today’s leg workout.


Train hard!