The following details my leg workout from Saturday morning at Kirkland Golds Gym. Christina and I trained together and here is the workout…
Seated Isotension Leg Curls
I perform a couple warm-up sets without isotension first - FYI.
Set 1 x 10 second isohold + 6 reps + 10 second isohold with 60lbs
Set 2 x 10 second isohold + 6 reps + 10 second isohold with 70lbs
Set 3 x 10 second isohold + 6 reps + 10 second isohold with 80lbs
Set 4 x 10 second isohold + 6 reps + 10 second isohold with 90lbs
*Bookend sets of 6 reps with 10 second isoholds. Work up in weight until you can barely get two 10 second isoholds with 6 full range reps.
Here is a video from a couple weeks ago when I just started with a 10 second isohold:
[youtube=https://www.youtube.com/watch?v=o3CgWQ-_0A8]
Superset: Leg Extensions & Dumbbell Squats
I performed several warm-up sets before doing the following:
Leg Extensions x 10 reps with 190lbs
Immediately followed by…
Dumbbell Squats x 10 reps with 60lbs
*Start with a solid set of 10 reps on leg extensions and then immediately go to squats while holding a pair of dumbbells with your heels elevated on 5lb plates. Perform this superset for 4 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=yxfJ7goxLg8]
Superset: Ground Base Squats & Stiff-Legged Deads
Ground Base Squats with 125lbs added x 10 reps
Immediately followed by…
Dumbbell Stiff-Legged Deads x 6 reps with 90lbs
*After the previous quad-focused superset; now do a glute-ham-focused one. Drive your hips forward and flex your glutes on the ground base squats. Go straight to dumbbell stiff-legs and elevate your toes to get a better stretch. Perform this superset for 4 rounds.
That concluded today’s leg workout.
Train hard!
Mark