The following workout was performed Monday night at Kirkland Gold’s Gym. It was designed by my coach, John Meadows, but I made a few changes. Here is the workout…
Seated Leg Curls
I used the only seated leg curl available at Gold’s Gym – a unilateral Life Fitness leg curl. Weight listed is per each side.
Set 1 x 15 reps with 40lbs (warm-up)
Set 2 x 15 reps with 50lbs (warm-up)
Set 3 x 15 reps with 60lbs (warm-up)
Set 4 x 15 reps with 70lbs
Set 5 x 12 reps with 80lbs
Set 6 x 9 reps with 90lbs
Set 7 x 6 reps with 100lbs
Set 8 x 25 reps with 50lbs
*Pyramid up in weight and down in reps after a few warm-up sets. Finish with a 5th working set of 25 reps for an extra pump.
Leg Press
Set 1 x 10 reps with 2 plates each side
Set 2 x 10 reps with 3 plates each side
Set 3 x 10 reps with 4 plates each side
Set 4 x 10 reps with 5 plates each side
Set 5 x 10 reps with 6 plates each side
Set 6 x 10 reps with 7 plates each side
Set 7 x 10 reps with 8 plates each side
Set 8 x 10 reps with 9 plates each side -> drop to 8 plates x 8 reps -> drop to 7 plates x 8 reps -> drop to 5 plates x 25 reps
*Work your way up in weight until you get to a tough set of 10 and then perform two drops for 8 reps each and a final drop of 25 reps. I paused at 15 and 20 reps in order to get all 25 on the final drop.
Goblet Squat
John had Smith Squats, but I substituted the exercise for Goblet Squats.
Set 1 x 6 reps with 60lbs (feeder set)
Set 2 x 6 reps with 80lbs (feeder set)
Set 3 x 8 reps with 120lbs
Set 4 x 8 reps with 120lbs -> drop to 100lbs x 8 reps -> drop to 80lbs x 10 reps
Here is a video of the final drop set:
[youtube=https://www.youtube.com/watch?v=C2_FhP4cFO8]
Reverse Banded Hack Pause Squat
This is the band I used: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 8 reps with 2 plates each side (feeder set)
Set 2 x 8 reps with 3 plates each side
Set 3 x 8 reps with 3 plates and 25’s each side
Set 4 x 8 reps with 4 plates each side
*Go down deep and pause at the bottom of each rep for a split second. Don’t lock out at the top to ensure continuous tension. Keep your feet high, but closer together.
Dumbbell Stiff Legged Deads
Set 1 x 20 reps with 50’s
Set 2 x 20 reps with 50’s
*Work the bottom portion and don’t come all the way up to ensure constant tension.
Prowler Push/Sprint
This wasn’t part of the workout and I was honestly dead, but Christina wanted a few rounds of Prowler pushes! This is the kind of Prowler we used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html
Set 1 x 30 yards with Prowler + 90lbs
Set 2 x 30 yards with Prowler + 90lbs
*Rather than going heavy I only added 90lbs and pushed the Prowler as fast as I could across the gym floor.
That concluded this leg workout.
Train hard!
Mark