The following details my leg workout from this past Monday night at Kirkland Gold’s Gym. I was training with Christina as we enter week 4 of a program by my coach John Meadows.
Seated Leg Curls
I used the only seated leg curl available at Kirkland Gold’s Gym; a Life Fitness unilateral leg curl. As such 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 15 reps with 50lbs (warm-up)
Set 4 x 10 reps with 85lbs
Set 5 x 10 reps with 85lbs
Set 6 x 10 reps with 85lbs
Set 7 x 8 reps with 90lbs -> drop to 70lbs x 8 reps -> drop to 50lbs x 8 reps
*All working sets are to be performed rest-pause style. Meaning on each rep you extend your legs all the way out, pause for a second, then curl the weight and flex hard in the contracted position. Stick with the same weight until your 4th set where you go up a bit in weight and drop the reps to 8-6 as you do a drop set.
Goblet Squats
Set 1 x 10 reps with 40lbs (warm-up)
Set 2 x 10 reps with 60lbs (warm-up)
Set 3 x 10 reps with 80lbs (warm-up)
Set 4 x 10 reps with 100lbs
Set 5 x 10 reps with 110lbs
Set 6 x 10 reps with 120lbs
*These are performed by holding a dumbbell on your chest and doing deep squats. The key today on these is to move with continuous tension, meaning that you don’t lock-out or pause at the top. Keep going up and down non-stop until you hit 10 reps.
Leg Press
Set 1 x 25 reps with 4 plates/side
Set 2 x 25 reps with 5 plates/side
Set 3 x 25 reps with 6 plates/side
Set 4 x 25 reps with 7 plates/side
*Ideally these will be done with continuous tension as well, so no locking out. However, you will need to pause to get all your reps most likely. I paused at 15 reps on set 3 and at 10, 15 and 20 reps on set 4 – FYI.
Reverse Banded Hack Squats
I used two of these bands on the hack squat: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 15 reps (1.5’s) with 2 plates each side*
Set 2 x 10 reps -> 10 second pause at mid-point -> 10 reps -> 10 second pause -> 10 reps -> 10 second pause**
*Your first set will be done with 1.5 reps. This means that you go down all the way, come up about ½ ways, go back down, and then come all the way up. That counts as 1 rep and you will do 15 total.
**Your second set will be ten ½ reps whereby you stay up around the mid-point on the tenth rep and perform a static hold for 10 seconds, pump another 10 reps, static hold, 10 reps, final static hold. Don’t just move the weight, but feel it. Your quads will blow up if done correctly.
Here is a video of my second set:
[youtube=https://www.youtube.com/watch?v=cLfOP3Qj8SI]
Cable Pull Through
Set 1 x 8 reps with 170lbs
Set 2 x 8 reps with 180lbs
Set 3 x 8 reps with 190lbs
*Attached a handle to the lower pulley. Stand facing away from the weight stack. Grab the handle and walk out a few feet from the weight stack. Hinge at the waist and pull the handle between your legs. Be sure to get a good stretch at the bottom while keeping your back flat.
That concluded this leg workout.
Train hard!
Mark