Jason’s July 4th Leg Workout
Happy Fourth of July to everyone here in the United States! I decided to train legs this morning and since it was a holiday, there were less people in the gym. Of course my regulars were there so I was happy to see them training. I think I was the only one in there training legs so I had all the leg machines and equipment to myself.
I trained legs already this week on Monday so this was my 2nd leg workout of the week. As you may know I’m on a training split to where I hit every muscle within 4 days and the routine starts over. Before we get to this morning’s leg workout, I’ve listed my current training split below.
Jason’s Train Split
Day 1 – Back and Traps
Day 2 – Chest and Biceps
Day 3 – Shoulders and Triceps
Day 4 – Legs
I like this split because I never go more than 6 days without training a body part (I usually take weekends off from training). This training split also allows me to hit a different body part twice in one week (4 days). I’m hitting calves and cardio each day, and I will throw in ab training now and then. Let’s get to this mornings leg workout.
Fourth of July Leg Workout
Leg Extensions: 5 sets x 15 reps
– superset with
Seated Leg Curls: 5 sets x 15 reps
Leg Press: 10 sets x 10 reps
Standing Leg Curls: 5 sets x 12 reps
Hack Squats: 4 sets x 10 reps
Lying Leg Curls (one-leg): 4 sets x 15 reps
I haven’t done this in a while but I prefer to pre-exhaust my quads with leg extensions before jumping to c compound exercise such leg press or hack squats. This morning I decided to superset leg extensions with seated leg curls. After that I jumped to leg press doing the German Volume Training method, 10 x 10. I didn’t rest more than a minute between these sets so it went by quick. From there it was all straight sets, no frills. I went a little heavier on hack squats. I like to do hack squats towards the end of my leg workout as it forces me not to go so heavy, which is better for my lower back.
I also hit 5 sets of seated calve raises. I kept my reps at 15 for each set. I finished up my workout with 20 minutes on the stationary bike. I feel the bike helps break up the lactic acid after a hard leg workout. I also like to do some sort of cardio each day.
Train with Passion,