The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone and here is the workout...


Lying Leg Curls


Set 1 x 12 reps with 50lbs (warm-up)

Set 2 x 12 reps with 65lbs (warm-up)

Set 3 x 6 reps + isohold with 125lbs

Set 4 x 6 reps + isohold with 140lbs

Set 5 x 6 reps + isohold with 155lbs


*The idea here after a couple warm-up sets is to do 6 full reps immediately followed by a 10 second isohold 10% above the fully stretched position.  The key is to contract your hamstrings as hard as possible for these 10 seconds.


Superset: Ground Base Squats & Lying Leg Curls


Yes, more leg curls, but added to the end of ground base squats.


Ground Base Squats x 10 reps with 3, 4 and 5 thirty-five pound plates

Immediately followed by…

Lying Leg Curls x failure (22, 20, 17 reps) with 65lbs


*The idea here is to do 3 sets of ground base squats with 35lb plates going up one plate per superset round.  Drop back down to a lighter weight on the lying leg curls, but go to absolute failure. I got 22, 20 and 17 reps, respectively.  Three rounds of of this superset.


Superset: Banded Leg Press & Goblet Squats


I used these bands:


Banded Leg Press x 10 reps with 7 plates

Immediately followed by…

Goblet Squats x 10 reps with 100lbs


*Perform a couple rounds of lighter weight to get to a solid working weight.  At that point perform sets of 10 reps going directly from leg press to goblet squats.  I used a wider stance on the leg presses and narrow on the goblet squats. Three rounds of the above listed superset.


Here is a video:




Walking Lunges


Two sets of 12 strides each leg (24 total) with bodyweight


*Stretch and pause at the bottom of each stride.  While I did these for mobility purposes, the pump was intense as well.


That concluded this leg workout.


Train hard!