The following details my primary leg workout from this past Saturday morning at Kirkland Gold’s Gym. I was training with Christina and the workout was programmed by my coach, John Meadows. I did however make a few changes. Here is the workout…
Lying Leg Curls
Set 1 x 12 reps with 50lbs
Set 2 x 12 reps with 65lbs
Set 3 x 12 reps with 80lbs
Set 4 x 12 reps with 95lbs
Set 5 x 12 reps with 110lbs -> drop to 65lbs x 12 reps + 10 second isohold
*Perform sets of 12 reps with perfect form and go up in weight until you hit a set in which you can barely get 12 reps. At that point do a drop set for another 12 reps and then extend your legs until they are just slightly bent and perform a 10 second isohold.
Adductor -> Abductor Machine Superset
Adductor Machine x 15 reps with 205lbs
Immediately followed by…
Abductor Machine x 10 reps with 110lbs
*Christina and I pretty much alternated back and forth non-stop until we had performed 3 sets of each exercise.
Reverse Banded Hack Squats
I’ve switched to a single reverse band lately, and this is it: https://www.elitefts.com/shop/bars-weights/bands/pro-average-resistance-band.html.
Set 1 x 15 reps with 1 plate/side (warm-up)
Set 2 x 10 reps with 2 plates/side (warm-up)
Set 3 x 8 reps with 3 plates/side
Set 4 x 8 reps with 3 plates + 25’s/side
Set 5 x 8, 2, 2, 2 reps with 4 plates/side
*After a couple feeder/warm-up sets, perform sets of 8 reps. Use a slow eccentric by lowering the weight over a 3 second count. On my last set I did 8 reps, paused for 5 seconds, did another 2 reps, and paused, etc. until I hit 14 reps.
Leg Press
Set 1 x 10 reps with 3 plates/side (feeder set)
Set 2 x 10 reps with 5 plates/side (feeder set)
Set 3 x 20 reps + isohold with 6 plates/side
Set 4 x 20 reps + isohold with 6 plates/side
Set 5 x 20 reps + isohold with 6 plates/side
*The key here is to do a few feeder sets to get up to a moderate weight. Once there do sets of 20 reps with your feet close together to hammer the teardrop. Pump all 20 reps non-stop and then bring the weight down after your last rep to about ½ ways and hold it there for 10 seconds. This burns, and it only increases with each set. Good stuff!
Leg Extensions
Only one massive set to completely finish off the quads. Here is what I did…
Set 1 x 20 reps with 175lbs, pause 10 seconds, 13 reps, pause 10 seconds, 7 reps, pause 10 seconds, 4 reps, pause 10 seconds, 2 reps, pause 10 seconds, 2 reps, and pause 10 seconds, 2 reps – Done!
*The key is to select a weight in which you can only get for about 15-20 reps, pause for 10 seconds and then start again until you cannot lock out, pause 10 seconds and continue. Repeat this until you hit 50 reps.
Modified GHR -> Pull Through Superset
I had to get a little creative to set up the glute ham raise, as per the video below.
GHR x 6 reps with bodyweight
Immediately followed by…
Cable Pull Through x 6 reps with 190lbs
*The GHR is reported to be the best hamstring exercise, so I thought I would try to incorporate it into this workout. I opted to superset it with Pull Throughs to follow up with a stretch exercise. Perform the above listed superset for 3 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=EsoFP4CYsLM]
That concluded this primary leg workout.
Train hard!
Mark