Big Quads and Hams Workout

Jason’s Big Quads and Hams Leg Workout

Big Quads Leg ExtensionsIt’s Wednesday and you all know what that means; a brutal morning of leg training. There’s nothing like hitting your first warm up set of your leg workout at 4:45AM. Last week I had a standard leg workout and used heavier weights (at least heavier than I normally go). This week I decided to back down on the weight a little and really focus on muscle contractions, using slower reps. The workout itself is somewhat basic yet very intense.

Like last week I didn’t use any crazy workout techniques for my leg workout this morning. But I did do something a little unique on my first leg exercise, leg press. Using a moderate weight I went for 15-20 reps immediately followed by a second set with feet close together, going for 8-10 reps (using the same weight). I used slower, more intense reps on the first round of leg press. One the second (with feet close together), I pounded out the reps fast to get that pump, and because I was dying by that time.

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Leg Workout

Leg Press: 4 sets x 15-20 reps –

– superset with same weight – Leg Press: 4 sets x 8-10 reps with feet close

Leg Extensions: 4 sets x 15-20 reps

Machine Squats: 4 sets x 10 reps

Lying Leg Curls: 4 sets x 12 reps

Standing Leg Curls: 4 sets x 12 reps

Front Squats: 3 sets x 10 reps

I did go a little heavier than normal on the machine squats, and kept the reps slow and controlled on these. Leg extensions and leg curls were standard, anywhere from 12-20 reps, slow and controlled. And lastly I decided to hit some front squats. I kept the weight somewhat light on my front squats because of my lower back problems. I threw on one heavy set at the end, did one rep and decided to rack it. I’m older and wiser with my training these days, and have learned to listen to my body! That being said, I can do front squats now but back squats are still out of the question for me.

This leg workout was pretty short, maybe an hour and 15 minutes. I also hit an exercise for calves at the end. I’ve been hitting one exercise for calves, four to five sets, each day. I used to alternate calves and abs but lately I’ve been training abs at home each night. So I figured I’d start hitting calves daily too.

Train with Passion,


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