The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I had the pleasure of training with Chris Cotner - my training partner for about 4 years beginning in ‘09.  I was pressed for time again today, so I continued toying with what some refer to as density training.  Basically you do as much work as you can in a short period of time.  Here is the workout…


Alternating: Lying Leg Curls & Seated Leg Curls


I did a few warm-up sets before jumping into what’s listed below.  Also, the seated leg curl is a unilateral leg curl machine so weight listed is per each leg.


Lying Leg Curls x 8 reps with 110lbs

Immediately alternated with…

Seated Leg Curls x 8 reps with 60lbs


*The key here is to alternate between exercises with little to no rest breaks.  Do this for 4 rounds, so each exercise is performed 4 times.  Use the same weight on all for rounds, so ideally the first set should feel somewhat easy, but you might actually fail on the 6-8th rep of the last set.  I started with 70lbs on the seated leg curl, but dropped the weight to 60lbs on round two because the first set was too hard.  I basically failed on the lying leg curls on the 8th rep of my last set so that weight was perfect.


Alternating: Reverse Banded Hack Squats & Ground Base Squats


This is the band I used on the hacks:


This is perfect for the ground based squats:


I performed a couple warm-up/feeder sets on hack squats before launching into the following:


Hack Squats x 8 reps with 3 plate/side

Immediately alternated with…

Ground Base Squats x 8 reps with 70lbs added


*Same idea as on the leg curls; alternate between hacks and ground base squats basically non-stop until you’ve completed 4 rounds.  This should test your cardio capacity a bit.


Alternating: Seated Leg Curls & Walking Lunges


Seated Leg Curls x 8 reps with 190lbs

Immediately alternated with…

Walking Lunges x 8 strides/leg (16 steps total) with bodyweight only


*It’s pretty insane how much this pumps my quads.  Knock out 8 perfect reps on leg extensions and then go immediately into walking lunges.  Following the lunges go right back into the leg extensions, and so forth.  4 rounds or 8 total sets is the goal.  Stretch your quads good upon completing your 4th round.


That concluded this leg workout.  Keep in my that the exercises listed do not constitute a traditional superset where you rest after each round; rather the goal is to perform set-upon-set non-stop.  We are after accumulated fatigue.


Train hard!