The following details my primary leg workout from this past Saturday morning at Kirkland Gold’s Gym. It was programmed by my coach, John Meadows, but I made a few modifications. I trained with my bride. Here is the workout…
Lying Leg Curls
John called for this specific exercise, but I deviated from what he prescribed. What follows is exactly what I did.
Set 1 x 15 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 15 reps with 65lbs (warm-up)
Set 4 x 6 reps (alternating eccentric focused) with 50lbs
Set 5 x 6 reps (alternating eccentric focused) with 55lbs
Set 6 x 6 reps (alternating eccentric focused) with 60lbs
Set 7 x 6 reps with 140lbs -> drop to 80lbs x 8 reps -> drop to 50lbs x 12 reps
*The key here after warming up is to use the alternating eccentric focused rep scheme. This is a great way to work the eccentric phase of the rep range without needing the assistance of a training partner. After three sets using this method I went back to standard bilateral leg curls (both legs at the same time) with some heavier weight proceeded by two drops to finish off the exercise. Your hamstrings should be completely trashed after this.
Here is a video of the first alternating eccentric focused set:
[youtube=https://www.youtube.com/watch?v=ujw3Q2B_xNM]
Leg Press
Set 1 x 20 reps with 2 plates/side
Set 2 x 20 reps with 3 plates/side
Set 3 x 20 reps with 4 plates/side
Set 4 x 20 reps with 5 plates/side
Set 5 x 20 reps with 6 plates/side
Set 6 x 20 reps with 7 plates/side
*Use your standard foot position here and grind out sets of 20 reps increasing the weight each time. I counted this as 4 working sets.
Leg Extensions
Set 1 x 12 reps with 175lbs
Set 2 x 12 reps with 175lbs
Set 3 x 12 reps with 175lbs
Set 4 x 12 reps with 175lbs
*Flex hard in the contracted position on each rep. Use the same weight on each set, but only take 60 second rest breaks so by your 4th set you really have to push to get all 12 reps.
Reverse Banded Hack Squats
I used a pair of these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 8 reps with 4 plates/side
Set 2 x 8 reps with 4 plates/side
Set 3 x 8 reps with 4 plates/side
Set 4 x 8 reps with 4 plates/side
*Perform these with a slow descent and pause briefly at the very bottom.
Walking Lunges
Set 1 x 12 lunges each leg with bodyweight only
Set 2 x 12 lunges each leg with bodyweight only
Set 3 x 12 lunges each leg with bodyweight only
*Take long strides, go down deep, gently touch your trailing knee, pause at the bottom and alternate as you go. I love finishing a leg workout with this exercise to loosen up the hips and stretch out quads.
That concluded this primary leg workout.
Train hard!
Mark