The following details my primary leg workout from this past Saturday at Kirkland Gold’s Gym. The workout was mostly designed by my coach, John Meadows, however I made some modifications. I trained alongside my bride - Christina. Here is the workout…
Lying Leg Curls
Set 1 x 20 reps with 50lbs (warm-up)
Set 2 x 15 reps with 65lbs (warm-up)
Set 3 x 12 reps with 70lbs (warm-up)
Set 4 x 10 reps with eccentric overload x 10 reps with 95lbs
Set 5 x 10 reps with eccentric overload x 10 reps with 95lbs
Set 6 x 10 reps with eccentric overload x 10 reps with 95lbs
Set 7 x 10 reps with eccentric overload x 10 reps with 95lbs
*The key here after performing a few warm-ups is to have your training partner press down on the top half of every rep on all sets. Fight against the added tension.
Leg Press
Set 1 x 25 reps with 2 plates/side
Set 2 x 25 reps with 3 plates/side
Set 3 x 25 reps with 4 plates/side
Set 4 x 25 reps with 5 plates/side
Set 5 x 25 reps with 6 plates/side
*The key here is to perform sets of 25 reps going up in weight until you can’t get 25 reps non-stop. If you have to pause then you’re done with this exercise as we are trying to fill the quads with blood before the next exercise. I counted this as 3 working sets.
Machine Leg Press
I used a weight selectorized Life Fitness Leg Press Machine here - FYI.
Set 1 x 20 reps with 290lbs
Set 2 x 15 + 5 rest-pause reps with 330lbs
Set 3 x 10 + 10 rest-pause reps with 370lbs
Set 4 x 5 + 15 rest-pause reps with 390lbs (full stack)
*The key here is to pump out 20 reps on set 1. On set 2 go up in weight and pump 15 reps and rest-pause 5 reps. Set 3 you pump 10 reps and then do 10 rest-pause reps and the final set is 5 pump reps and 15 rest-pause.
Here is a video of set 4:
[youtube=https://www.youtube.com/watch?v=-K96EPRyPWQ]
Banded Cambered Bar Squats
I used two of these bands on this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-micro-resistance-band.html. Here is a similar bar to that which I used for this exercise: https://www.elitefts.com/shop/bars-weights/specialty-bars/rackable-cambered-squat-bar.html.
Set 1 x 12 reps with 135lbs + Pro Micro Resistance Bands
Set 2 x 12 reps with 135lbs + Pro Micro Resistance Bands
Set 3 x 12 reps with 135lbs + Pro Micro Resistance Bands
Set 4 x 12 reps with 135lbs + Pro Micro Resistance Bands
*John called for reverse lunges, but I opted for banded cambered bar squats. I went with a wide stance and took a 3 second descent before driving up explosively and flexing the glutes hard at the top.
Walking Lunges
Set 1 x 50 yards with body-weight
*I love these as a finisher. Body-weight only, take long strides and pause at the bottom of each rep. I went all the way across the gym and back again today.
Cable Pull-Throughs
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
*Face away from the weight stack, grab a D handle from the lower pulley, drop your hips back as you hinge at the waist and work the stretch at the bottom.
That concluded this primary leg workout.
Train hard!
Mark