Ready? Of Course You Are
Going to the gym day after day and you’re doing the same gym routine? Is it getting boring? Or are you unsure what to do if you’re just starting out?
A few years back I was really into bodybuilding and I took great interest in various workouts.
Below we’ve created two Leg Routines that you can choose between (or alternate between them week to week). Enjoy!
These should be done by people familiar with the gym and their capacity to complete each exercise with a certain weight to achieve the rep range.
First warm up with 10-15 minutes of cardio. Use the bike, stepper or elliptical machine (alternative this every leg day to confuse those muscles). I’d always stretch before jumping into something as dynamic as Squats to further loosen up.
| Exercise | Sets/Reps | Advanced |
| Barbell Squats | 2 warm up (15 reps) 5 working sets (4-20 reps) | 10 sets total |
| Leg Press | 5 sets (8-15 reps) increasing weight | 7 set pyramid (3 up; 1 set; 3 down) |
| Leg Extensions | 4 sets (10-12 reps) | |
| Romanian Deadlifts | 4 sets (15 reps) | Stand on small box for added range of motion |
| Laying Hamstring Curls | 4 sets (10 reps) | |
| Calf Raises/Calf Press (on leg press) | 5 sets (15 reps) |
Number 2 Leg Day
| Exercise | Sets/Reps | Advanced |
| Front Squats or Hack Squat machine | 6 sets (6-15 reps) | |
| Walking Lunges (Dumbbells) | 3 sets (15 lunges per leg) | Lunge a Quarter KM |
| Seated Hamstring curls | 4 sets (10-12 reps) | |
| Glute Kickbacks | 4 sets (15 reps a leg) | |
| Leg Extensions | 6 sets (10-15 reps a leg) light weight and squeeze | |
| Thigh adductor/Thigh abductor machine | 3 sets (10 reps) |
Try to space out your cardio days the furthest away from your leg days to make sure you’re not burning off that glycogen (& having terrible leg workouts) or you’re not allowing your legs to recovery completely.
Get that protein in you!
Don’t forget to eat lots of meat. Remember,
“If it had parents, it’s good for you to eat”
#StayOnTheBall
