The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout…
Continuous Tension Seated Leg Curls
Set 1 x 6 reps (alternating w/continuous tension) with 50lbs
Set 2 x 6 reps (alternating w/continuous tension) with 60lbs
Set 3 x 6 reps (alternating w/continuous tension) with 70lbs
Set 4 x 6 reps (alternating w/continuous tension) with 70lbs
Set 5 x 6 reps (alternating w/continuous tension) with 70lbs
Set 6 x 6 reps (alternating w/continuous tension) with 70lbs
*The key here is to hold one leg in the contracted position while curling the opposite. Continue in this manner, alternating, until you’ve hit 6 reps with each leg.
Here is a video:
[youtube=https://www.youtube.com/watch?v=wmd4lCcmZQI]
Superset: Leg Extensions & Goblet Squats
Warm-ups - 2 rounds
Leg Extensions x 20 reps with 100lbs
Immediately followed by…
Goblet Squats x 10 reps with 60lbs
Working sets - 3 rounds
Leg Extensions x 15 reps with 130lbs
Immediately followed by…
Goblet Squats x 10 reps with 90lbs
*Superset for a couple warm-ups and then jump up in weight for 3 rounds of working supersets. The key on the leg extensions is to use a 2 second concentric, 1 second flex in the contracted position and a 2 second eccentric. Move straight to goblet squats with your heels elevated to continue to target the quads.
Ground Base Squats
Set 1 x 10 reps with four 25lb plates
Set 2 x 10 reps with six 25lb plates
Set 3 x 10 reps with six 25lb plates
Set 4 x 10 reps with six 25lb plates
Set 5 x 10 reps with six 25lb plates
*One feeder set if needed and then 4 solid sets of 10 reps. Lower the weight slowly and drive your hips forward, flexing your glutes on each rep.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
Walking Lunges
Set 1 x 37 strides with body-weight only
*One set as far as you can go. Take long strides and pause briefly at the bottom of each stride to stretch out your quads and hip flexors.
That concluded today's leg workout.
Train hard!
Mark