Primary Leg Workout

This is the leg workout I performed last Saturday at Kirkland Gold’s Gym.  It was my primary leg workout for the week as designed by my coach, John Meadows.  I trained with my bride.

 

Glute Machine

 

Gold’s Gym has a Butt Blaster, so that’s what we used.  Glute bridges, glute kick back machines, etc. are all viable equipment options for isolating the glutes.

 

Set 1 x 15 reps with 90lbs (warm-up)

Set 2 x 15 reps with 90lbs (warm-up)

Set 3 x 8 reps with 110lbs

Set 4 x 8 reps with 110lbs

Set 5 x 8 reps with 110lbs

Set 6 x 8 reps with 110lbs

 

*Hold the contraction for 1 second at the top on each rep.

 

Leg Curls

 

Set 1 x 12 reps with 60lbs (warm-up)

Set 2 x 12 reps with 85lbs (warm-up)

Set 3 x 12 reps with 110lbs

Set 4 x 12 reps with 125lbs

Set 5 x 12 reps with 125lbs

Set 6 x 10 reps with 125lbs -> drop to 95lbs x 10 reps -> drop to 60lbs x 10 reps + isohold

 

*Perform working sets of 12 reps.  On your final set do 10 reps and then drop the weight doing 10 reps again on each of the two drops.  Finish with a 10 second isohold at the midpoint of the rep and have your training partner push down to apply extra tension.  Be sure to hold the weight and fight against the added pressure on the isohold.

 

Leg Press

 

Set 1 x 20 reps with 2 plates each side

Set 2 x 20 reps with 3 plates each side

Set 3 x 20 reps with 4 plates each side

Set 4 x 20 reps with 5 plates each side

Set 5 x 20 reps with 6 plates each side

Set 6 x 20 reps with 7 plates each side

Set 7 x 20 reps with 7 plates each side

Set 8 x 15 reps, pause, 5 reps with 7 plates each side

Set 9 x 12 reps, pause, 4 reps, pause, 4 reps with 7 plates each side

 

*The key here is to work up to a tough weight for 20 reps and do 4 sets with it.  It’s okay if you have to pause for a second to get all 20 reps as I did on my final 2 sets.  Also, between sets don’t rest longer than 2 minutes to add some intensity.

 

Bulgarian Split Squat

 

These were tough this late in the workout.

 

Set 1 x 8 reps with 25lbs

Set 2 x 8 reps with 45lbs

Set 3 x 8 reps with 65lbs

Set 4 x 8 reps + isohold with 85lbs -> 65lbs x 8 reps + isohold -> 45lbs x 8 reps + isohold -> 25lbs x 8 reps + isohold

 

*I performed the final drop set and 10 second isoholds with one leg and rested a couple minutes before doing the other leg.

 

Here is a video from a previous workout if you’re unaware of the exercise set-up:

 

 

Prowler Push/Pull

 

John called for banded good mornings to finish off this leg workout, but I opted to do some Prowler work to ramp up EPOC.

 

Forward push x 30 yards with Prowler + 115lbs added

Rest 60 seconds

Forward push x 30 yards with Prowler + 115lbs added

Rest 60 seconds

Backward push x 30 yards with Prowler + 115lbs added

Rest 60 seconds

Backward push x 30 yards with Prowler + 115lbs added

 

*The goal today included using a little lighter load, but driving the 30 yards as explosively as possible.  Here is the Prowler I used: https://www.elitefts.com/front-load-prowler-with-drive-pad.html

 

That concluded today’s leg workout.

 

Train hard!

Mark

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