The following details my secondary leg workout from this past Tuesday at 5am at Kirkland Gold’s Gym.  The idea of secondary workouts is attributable to my coach, John Meadows, however I program the exercises and training techniques.  The goal of the secondary workout is to get a massive pump in the targeted muscle group without taxing the central nervous system.  This workout accomplished the pump, but almost encroached on a primary workout via CNS fatigue, lol.  My training partner was still sore on Thursday, but I didn’t get sore – perhaps due to the Biotest Plazma I drank.  Here is the workout…

 

5-4-3 Seated Leg Curls

 

Gold’s Gym has a seated unilateral leg curl machine which works perfect for this exercise technique.  Weight listed is per each side.

 

Set 1 x 5-4-3 reps with 40lbs (warm-up)

Set 2 x 5-4-3 reps with 40lbs (warm-up)

Set 3 x 5-4-3 reps with 50lbs

Set 4 x 5-4-3 reps with 50lbs

Set 5 x 5-4-3 reps with 50lbs

Set 6 x 5-4-3 reps with 50lbs

 

*The key here is to curl and hold one leg in the contracted position while you perform 5 reps with the opposite leg, and then alternate back-and-forth doing 5, 4 and 3 reps on each leg.

 

Here is a video from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=PfwA8pFvf0c]

 

Leg Press

 

Set 1 x 15 reps with 2 plates/side (warm-up)

Set 2 x 12 reps with 3 plates/side (warm-up)

Set 3 x 10 reps with 4 plates/side (warm-up)

Set 4 x 6 reps w/4 plates + 6 reps w/5 plates + 6 reps w/6 plates + 6 reps with 7 plates/side

Set 5 x 6 reps w/7 plates + 6 reps w/6 plates + 6 reps w/5 plates + 6 reps with 4 plates/side

Set 6 x 6 reps w/4 plates + 6 reps w/5 plates + 6 reps w/6 plates + 6 reps with 7 plates/side

Set 7 x 6 reps w/7 plates + 6 reps w/6 plates + 6 reps w/5 plates + 6 reps with 4 plates/side

 

*These put some serious blood in my quads!  Essentially you are going to do an ascending set where your training partner adds 1 plate to each side after 6 reps and you keep going with 6 reps + 1 plate/side until you’ve gone up 3 plates or 4 sets of 6 reps.  The next set you reverse the technique and do a descending set.  In total you will do 2 ascending and 2 descending sets before you’re done with the leg press.  This is often a primary workout technique, but just don’t go as heavy with the weight.

 

Superset: Leg Extensions & Dumbbell Squats

 

Leg Extensions x 20 reps with 160lbs

Immediately followed by…

Dumbbell Squats x 10 reps with 50lb dumbbells

 

*The key here is to pump out the reps on the extensions and then go immediately to the dumbbells.  I prefer to elevate my heels slightly and keep my feet narrow to really hammer the quads.  Be sure to drop all the way down until the dumbbells touch the floor on each rep.  Perform the superset for a total of 3 rounds.

 

Simply, but effective – these exercises blew up my legs in a relatively short secondary workout.

 

Train hard!

Mark