The following details my primary leg workout from last Saturday at Kirkland Gold’s Gym.  It was mostly designed by my coach, John Meadows, with a few of my own modifications thrown in.  The theme on this day was supersets!

 

SUPERSET #1: Lying Leg Curl & Leg Extensions

 

I performed about 4 rounds with lighter weight to get fully warmed up – fyi.

 

Lying Leg Curls x 12 reps with 95lbs

 

Then

 

Leg Extensions x 12 reps with 205lbs

 

*On the leg curls prop yourself up on your elbows to help ensure you drive your hips into the pad while performing perfect reps.  Be sure on the extensions to dorsiflex your feet the entire time.  Perform 4 rounds of this superset.

 

SUPERSET #2: Leg Press & Goblet Squats

 

Do a few feeder sets to get to a working weight on the leg press.

 

Leg Press x 8 reps with 8 plates/side

 

Then

 

Goblet Squats x 8 reps with 70lbs

 

*Control the rep cadence on the leg press and even pause slightly at the bottom with a fairly narrow foot placement.  On the goblet squats use a wider stance and sink all the way down at the bottom before driving back up.  You should feel these in your hips and glutes, but be sure to control the rep speed here as well.  Perform 4 rounds of this superset, however on the 4th round challenge yourself in terms of reps.  I did 16 reps with the same weight on both the leg press and the goblet squats – brutal!

 

SUPERSET #3: Glute Machine & Cable Pull Throughs

 

Glute Machine x 12 reps with 90lbs

 

Then

 

Cable Pull Throughs x 8 reps with 180lbs

 

*Alternate the starting leg on the glute machine for each new round of the superset so you begin with your left leg twice and right leg twice.  The cable pull throughs are my standard exercise for stretching and finishing off my hamstrings.  Perform 4 rounds of this superset.

 

That concluded this primary leg workout.

 

Train hard!

Mark