Tonight I'm hitting legs and I'm tired of doing the same thing. I've been doing the same thing since I started working out but I changed every 4 weeks the rep ranges, rest , etc. I'll go first here my legs routine.
1A Seated leg curl 6 sets of 15-20
1B Leg extension 6 sets of 15-20
2 Back squats 4 sets of 10-8-6-6
3 Walking lunges 3 sets of 30 steps
4A Sumo squats (yeah I know girls exercise...) 3 sets of 10
4B Abductors machine 3 sets of 10
5 Seated calves 8 sets of 10 double high contraction
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Thread: Post your leg workout
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01-08-2015, 01:35 PM #1
Post your leg workout
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01-08-2015, 01:41 PM #2
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01-08-2015, 01:41 PM #3
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01-08-2015, 01:56 PM #4
A little bit different than most, but…
Front Squats: (1x8-10) + (8-12x3-5) **Rest-Pause with 15-30secs rest until set reps total achieved - rep total= 50 reps
Leg Press: Same as above
Romanian Deadlift: Same as above
Leg Curls: Same as above
Leg Extensions: Same as above
Standing Calf Raises: 5x15-20
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01-08-2015, 02:18 PM #5
- Join Date: Mar 2013
- Location: San Diego, California, United States
- Age: 35
- Posts: 915
- Rep Power: 808
Squat - 5/3/1
Front squat - 3x5
RDL - 4x8
I mix up the set/rep schemes quite often, though. Before this I was running a simple progression with my back squats starting with 3x3 and moving towards 3x4, basically like this:
Week 1: 275x3x3
Week 2: 275x4, 275x2x3
Week 3: 275x2x4, 275x3
Week 4: 275x3x4
Week 5: 275xAMRAP
Week 6: 285x3x3
etc.
I went from 255x3x3 -> 305x3x4 on this little set up.Brevity is the soul of wit.
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