The following details my primary leg workout from this past Monday evening at Kirkland Gold’s Gym. I was training with Christina and my daughter Lauren. The programming of this workout was courtesy of John Meadows, however I added and modified a couple things.
Seated Leg Curls
I used a Life Fitness Unilateral Leg Curl Machine so the weight listed is per each leg.
Set 1 x 15 reps with 40lbs (warm-up)
Set 2 x 15 reps with 50lbs (warm-up)
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 80lbs
Set 5 x 12 reps with 80lbs
Set 6 x 10 reps with 80lbs -> drop to 60lbs x 8 reps -> drop to 40lbs x 8 reps
*The goal after the first 3 sets is to lower the reps slightly on the 4th set, use a 3 second eccentric on each rep and drop the weight twice to extend the set.
5-4-3 Isohold Leg Extensions
Set 1 x 15 reps with 120lbs (warm-up)
Set 2 x 15 reps with 135lbs (warm-up)
Set 3 x 5-4-3 reps + isoholds with 190lbs
Set 4 x 5-4-3 reps + isoholds with 190lbs
Set 5 x 5-4-3 reps + isoholds with 190lbs
*The goal here is to pre-pump the quads. On the working sets you will begin with an isohold for a 5 second count, immediately followed by 5 controlled reps, then an isohold for a 4 second count, immediately followed by 4 controlled reps, then an isohold for a 3 second count, immediately followed by 3 controlled reps. This counts as 1 working set and you will do 3 total working sets.
Here is a video…
[youtube=https://www.youtube.com/watch?v=g492b63qwYw]
Leg Press
Set 1 x 10 reps with 3 plates/side
Set 2 x 10 reps with 4 plates/side
Set 3 x 10 reps with 5 plates/side
Set 4 x 10 reps with 6 plates/side
Set 5 x 10 reps with 7 plates/side
Set 6 x 10 reps with 8 plates/side
*This is all about time under tension, so do not lock out. I used a plate loaded Nautilus Leg Press that facilitates constant quad tension. Use a 3 second decent on all sets. I counted this as 3 working sets.
Reverse Banded Hack Squat 1.5’s
Set 1 x 6 reps with 2 plates/side
Set 2 x 6 reps with 2 plates + 25’s/side
Set 3 x 6 reps with 3 plates/side
Set 4 x 6 reps with 3 plates + 25’s/side
Set 5 x 6 reps with 4 plates/side
*These are performed by going down all the way, then half way up, back down, then all the way up. Perform 6 reps like that on each set. I counted this as 3 working sets.
Unilateral Machine Leg Press
Set 1 x 10 reps (each leg) with 190lbs
Set 2 x 10 reps (each leg) with 200lbs
*I kept my foot high the foot plate and alternated my reps with each leg. The key is to sink deep to work the inner thigh, glutes and hamstrings.
Cable Pull Through
Set 1 x 8 reps with 190lbs
Set 2 x 8 reps with 190lbs
Set 3 x 8 reps with 190lbs
*Face away from the weight stack and pull a single handle attachment or rope between your legs. Hinge at the waist and through your hip joint while focusing on stretching your hamstrings at the bottom and flexing your glutes at the top. Keep your lower back flat the entire time.
That concluded this leg workout.
Train hard!
Mark