The following details my leg workout from Saturday morning at Kirkland Golds Gym. I was battling a head and chest cold, but trained nonetheless. Christina joined me and here is the workout…
2-1 Lying Leg Curls
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 6 reps (2-1) with 65lbs
Set 4 x 6 reps (2-1) with 65lbs
Set 5 x 6 reps (2-1) with 65lbs
Set 6 x 6 reps (2-1) with 65lbs
*The technique here is to curl the weight with both legs and lower the weight with one using a 4 second eccentric. Curl again with two legs and lower with the opposite. Continue in this manner until you’ve done 6 reps with each leg. Perform 4 sets using the 2-1 technique.
Here is a video:
[youtube=https://www.youtube.com/watch?v=EUmsIUv-lrI]
Glute-Hamstring-Focused Giant Set
Ground Base Squats x 6 reps with five 25lb plates
Immediately followed by…
Cambered Bar Wide Grip Stiff-Legged Deadlifts x 6 reps with 145lbs
Immediately followed by…
Dumbbell Narrow Stance Stiff-Legged Deadlifts x 6 reps with 85lbs
*Drive your hips forward and flex your glutes at the top on the ground base squats. I used a cambered bar on the wide grip stiff-legged deadlifts to help center the weight due to my lower back issues. Finish with narrow stance stiff-legged deadlifts using dumbbells and your toes elevated. Adjust the weight based on your ability and perform this giant set for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=UutgCW9Edz4]
Squat-Focused Giant Set
Wide Stance Goblet Squats x 6 reps with 85lbs
Immediately followed by…
Narrow Stance Goblet Squats x 6 reps with 85lbs
Immediately followed by…
Cambered Bar Squats x 6 reps with 135lbs
*Again, adjust the weight based on your abilities. I can’t go heavy on back squats so the goal was to fatigue my quads before getting to that exercise. I took a wide, flat foot stance for the first goblet squat variation and then move straight to a narrow stance with my heels elevated using the same weight. Once those were completed I dropped the dumbbell and finished the giant set with cambered bar squats. Rest just long enough to catch your breath and go again. Do this giant set for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=TPFRkpNPQCo]
Lunge-Focused Giant Set
Short-Stride Walking Lunge x 8 strides each leg with 35lb dumbbells
Immediately followed by…
Long-Stride Walking Lunge x 8 strides each leg with 35lb dumbbells
Immediately followed by…
Dumbbell Squats x 8 reps with 35lb dumbbells
*Finish off your legs with this nasty combination. Take short steps on the first 8 lunges with each leg. Immediately do another 8 lunges with long steps and then hold the dumbbells by your sides and perform 8 squats. These are flat out cardio. I only did 2 rounds.
That concluded today’s leg workout.
Train hard!
Mark