Wednesday Morning Leg Workout
Squats, leg presses, extensions, curls, sets, reps, and then some! Today was leg day and it was indeed another brutal one. Like last week’s leg workout I did two types of squats. I believe this plus leg press will bring my legs up to where I want them. Compound exercises overload the muscle which leads to muscle growth.
Also like last Wednesday’s leg day, I had a mixture of rep ranges. I did some extreme high rep sets for leg press but the reps were more in a moderate range for both types of squats. I saved hamstrings for the end, choosing two exercises for hams.
Leg Workout – 12/10/2014
Leg Extensions: 5 sets x 20 reps
Leg Press: 5 sets x 20, 20, 20, 20, 50
Hack Squats: 4 sets x 12, 12, 10, 8
Machine Squats (plate-loaded): 4 sets x 12, 12, 10, 8
Hammer Strength Leg Curls: 4 sets x 12 reps
Lying Leg Curls: 4 sets x 12 reps
I’ve been hitting leg extensions first in my leg workouts for a while now. When I was younger I’d go straight into squats. But I like warming up with high reps on leg extensions. It’s also a good way to pump the muscle full of blood before diving into the heavier work. After 4 sets of 20 reps on leg press, going up in weight each set, I decided to drop the weight down for a final set of 50 reps. My quads were nice and pumped which helped me get an even better pump for my squatting exercises.
After working my hamstrings I hit some donkey calve raises, 4 sets of 12 reps. My reps were strict and controlled, and I used full range of motion. This is the only way to get your calves to grow. You can’t just go through the motions. I wrapped this morning’s workout up with some leg raises for lower abs. No cardio today. If you do leg day right you won’t need (or be able to do) cardio.
Train with Passion,