Jason’s Triple Drop Sets Leg Workout
There’s one word for this morning’s leg workout; brutal! I love leg day, leaving the gym barely walking with extremely pumped quads and hams. We changed a few things up this morning, mainly the usual order of the leg exercises. Although there were a few exercises we just did straight sets on, we did a triple drop on the final set of most of our leg exercises.
As always, we kept the reps in the higher rep range, at least 12. And in some cases we went up to 20 reps. I’m a firm believer that legs respond better to more reps, and more training volume too, for that matter. We also focused more on flexing the quad muscles throughout each rep. This makes the exercise more difficult and you have to use less weight, but that’s ok. We’re building the muscle, not powerlifting.
Leg Workout – Triple Drops
Squat Machine: 4 sets x 12-15 reps * triple drop on final set
Hack Squat (feet close): 4 sets x 12-15 reps * triple drop on final set
Seated Leg Curls: 4 sets x 15-20 reps * triple drop on final set
Leg Press: 4 sets x 20 reps
Leg Extensions: 4 sets x 20 reps * triple drop on final set
Standing Leg Curls: 4 sets x 12-15 reps
Outer Abductor Machine: 4 sets x 20 reps
We normally start with leg press and implement some different techniques to make the exercise more intense. But we decided to start with squat movements. The triple drops were quite brutal! When we got to leg press we decided to just do four straight sets of 20 reps; that gave us a good pump. And the last two leg exercises were straight sets with no drops.
Yes, I know…we did the leg abductor machine. You may laugh, but we got an incredible pump in our outer quads ending our leg workout with this exercise. That was also the intent of doing the hack squats with a close stance, hitting that outer sweep. Try this workout on your next leg day; just make sure you will have a couple days to be off your feet and recover!
Train with Passion,