Leg Training

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:

 

 

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:

 

 

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

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