The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I was in a hurry and had about 50 minutes to complete this workout, which made it all the more challenging.  I trained solo and here is what I did…

 

Alternating Set: Lying Leg Curl & Seated Leg Curls

 

I performed a few warm-up sets on each before doing the following - FYI.

 

Lying Leg Curl x 4 sets of 6-6-6 reps with 50lbs

Immediately followed by…

Seated Leg Curls x 4 sets of 6-6-6 reps with 50lbs

Immediately repeat…

 

*The key here is to do 6 reps with each leg individually by alternating back-and-forth and then a final 6 reps bilaterally to finish off the exercise.  For example: curl the weight with just your right leg, then curl the weight with just your left leg, then right, left, etc. until you’ve done 6 individual reps with each leg before finishing with 6 reps with both legs at the same time.  Immediately move to seated leg curls and do the exact same technique.  Go right back to lying leg curls, continuing to alternate exercises until you’ve done each for 4 sets (8 total).  This massive amount of volume will destroy your hamstrings!

 

Leg Extensions

 

Do at least 3 feeder sets before doing the following - FYI.

 

Leg Extensions x 8 sets of 8 reps with 235lbs

 

*The key here is to take 20 second rest breaks between all 8 sets.  I probably went a little heavy because the last few reps were partials by the 7th and 8th set.

 

Cambered Bar Squats

 

I used a bar like this here: https://www.elitefts.com/rackable-cambered-squat-bar.html.

 

Cambered Bar Squats x 6 sets of 6 reps with 135lbs

 

*My lower back can’t tolerate compression, but the cambered bar at least allows me to keep my spine in a position where I can do these reps.  Adjust the weight to your ability and do slow, controlled reps taking 20 second rest breaks between sets.

 

Leg Press

 

I departed slightly from very short rest breaks here and took about 50 seconds - FYI.

 

Set 1 x 18 reps with 2 plates/side

Set 2 x 16 reps with 3 plates/side

Set 3 x 15 reps with 4 plates/side

Set 4 x 14 reps with 5 plates/side

Set 5 x 13 reps with 6 plates/side

Set 4 x 12 reps with 7 plates/side

Set 5 x 11 reps with 8 plates/side

Set 6 x 10 reps with 9 plates/side

 

*Work your way up in weight and down in reps until you get to a very tough set of 10 reps.

 

That concluded this leg workout.

 

Train hard!

Mark