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If you’re planning a big leg day then you’re in the right place. Try this routine if you really want to struggle walking tomorrow. All exercises have a 1 minute rest period unless stated otherwise. Try to lift as heavy as you can on all of the sets (remember to add in a warm up set or two for good measure).

Warm-up

10 minutes light cardio (get a sweat on).

Exercises

1) Squats.

warm-up set:
20-30 reps – manageable weight

Ranges:
5 sets x 6 reps – work up to maximum weight as quickly as possible and maintain good form on each set.

2)single leg lunges (dumbell)superseted with weighted jump squats (barbell).

Ranges:
Single leg lunges: 3 sets x 20 reps
Weighted jump squats: 3 sets x 20 reps

3) Leg extensions superseted with hamstring curls

Ranges:
Leg extensions: 3 sets x 15 reps
Hamstring curls: 3 sets x 15 reps

4) Calf raises (feet parallel)

3 sets x 12 reps

5) Calf raises (heels touching)

3 sets x 12 reps

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