Jason’s Sets and Reps Leg Workout
I’m a day late posting this leg workout as this is what I did yesterday morning. I’m calling it ‘sets and reps leg workout’ because the focus was multiple sets. There’s a reason behind this as my lower back was hurting a little from doing some landscaping in my yard last weekend. So hack squats were out. Whenever I’m unable to do any type of squat I like to compensate by throwing in more sets for other exercises for quads.
Leg Extensions: 3 sets x 20 reps
Leg Press: 10 sets x 12-15 reps
Leg Extensions: 10 sets x 12-15 reps
Barbell Lunges: 3 sets x 10 reps
Standing Leg Curls: 5 sets x 12 reps
Seated Leg Curls: 5 sets x 15 reps
Seated Calve Raises: 5 sets x 15 reps
I started out with 3 sets of 20 reps for leg extensions as a warm up. For my 10 sets of leg presses, I increased the weight every 2 sets (added a plate to each side every 2 sets). My reps stayed at 15 for the first 6 sets then I got 12 reps for the last 4 sets. I wanted to keep the reps semi-high. As I’ve stated before, my quads have responded better to higher reps.
I finished out my quads with some barbell lunges, which I just started doing last week. I do these in the squat rack and hit one leg at a time (10 reps on one leg then 10 reps on the next). I stay in a position that keeps tension on the quad I’m working throughout the entire set.
I only performed 2 exercises for hamstrings but I did 5 sets for each, and kept my reps in the 12-15 rep range. My hamstrings burn out pretty fast yet I’ve managed to get that nice round shape back there. I try to squeeze the hamstring muscles at the peak at each rep. I believe this brings out that roundness and fullness.
I hit some calves once I was done with quads and hams. I skipped my usual cardio workout as I could barely walk out of the gym. This is a solid leg workout if you can’t do squats for whatever reason.
Train with Passion,