Legs on Monday

I started this week out with legs on Monday again, just like last week. My routine was off a day from missing last Wednesday due to having to do blood work first thing in the morning. But this week I’m back on track with my 4 day training split. This means I’ll be hitting legs again on Friday.

My leg workouts have been pretty much the same for several weeks now. Supersetting the two foot placements on leg press has been the core of my leg workouts. I start out with a close foot stance immediately followed by a wider foot position. This technique mixed in with the intensity of the other leg exercises I perform always leads to a brutal leg workout.

Leg Workout

Leg Extensions: 4 sets x 20 reps

Leg Press (close foot position): 4 sets x 12-15 reps
– superset with –
Leg Press (wide foot position): 4 sets x 10-12 reps

Plate Loaded Squat Machine: 5 sets x 12, 12, 10, 10, 20 reps

Hammer Strength Leg Curls: 4 sets x 12 reps

Lying Leg Curls: 4 sets x 12 reps
– superset with –
Leg Extensions: 4 sets x 15 reps



Instant Knockout Review session

I started out with leg extensions for high reps. This is a great way to warm up your quads before the heavy work. Leg extensions for 20 or more reps really gets the blood pumping into the muscle.

The leg press technique I use always leaves me exhausted. I could almost end my leg workout here and still get results. However, I kept going, moving on to some heavier squats on the plate-loaded machine my gym has. This machine is great for folks like me with lower back problems. It mimics the free weight squat without putting pressure on your lower back.

I ended my workout with supersets, going back and forth between hamstrings and quads. I like to keep moving especially towards the end of my leg workouts. I walked for about 20 minutes after I finished legs. Tomorrow is shoulders and traps.

Train with Passion,



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