Saturday Leg Workout

The following details my leg workout from Saturday morning at Kirkland Golds Gym.  I trained alone. Here is the workout...


Seated Leg Curls


I used a unilateral Life Fitness leg curl machine so weight listed is per each leg - FYI.


Set 1 x 12 reps with 50lbs

Set 2 x 10 reps with 60lbs

Set 3 x 8 reps with 70lbs

Set 4 x 6 reps with 80lbs

Set 5 x 6 reps with 90lbs

Set 6 x 6 reps with 100lbs

Set 7 x 6 reps (failure) with 110lbs -> drop to 60lbs x 20 reps (failure)


*Work your way up in weight doing sets of 6 after a couple warm-ups.  Once you fail to get 6 reps add a drop and challenge yourself to get as many reps as possible.


Dr. John Rusin Goblet Squat Challenge


John’s been preaching  that a good test of strength is the ability to get 25 reps on goblet squats using 50% of your bodyweight.  I had been avoiding this challenge, but decided today was the day.


Set 1 x 20 reps with bodyweight (warm-up)

Set 2 x 12 reps with 75lbs (warm-up)

Set 3 x 8 reps with 90lbs (warm-up)

Set 4 x 25 reps with 110lbs (challenge set)


*The key here is to perform as many warm up sets as needed working up to your challenge set weight.  I’m weighing about 215 presently, but used a 110lb dumbbell. The goal is 25 reps.


Here is a video:



Banded Deadstop Leg Press


I used two of these:


Set 1 x 10 reps with 3 plates/side

Set 2 x 10 reps with 4 plates/side

Set 3 x 10 reps with 5 plates/side

Set 4 x 10 reps with 6 plates/side

Set 5 x 10 reps with 7 plates/side

Set 6 x 10 reps with 8 plates/side


*The key here is to go down under control until you bottom out.  Pause for a split second and then drive the weight up.


Stiff Legged Deadlifts


Set 1 x 7 reps with 85lbs

Set 2 x 7 reps with 85lbs


*Just two sets of 7 reps with a moderate weight.  Elevate your toes to get a better stretch.


That concluded this leg workout.


Train hard!


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