I usually do not post a lot of workouts on here. However, that is something I’d like to change! Written below is one of my favorite leg day workouts. There is a lot on there, sometimes I don’t even get through it all. However, on a good day after a full night of sleep, this is one workout I like to tackle. It is split into three parts: Heavy weight and low repetitions, Light weight and high repetitions, and very little to no weight with high repetitions. I do that last part as a burnout to fully fatigue the muscles. Some people like to split workouts to revolve around one of these three styles. Usually, I do that too. But once a week I try to do a very varied workout to keep myself of hitting a plateau. So far, so good! The workout moves are listed below with the sets and reps that I do but I do not post weight used down below. I may lift heavier or lighter than others and so I suggest everyone does what feels best while keeping good form. Be safe and have fun with it! If you have any questions, please feel free to contact me. Contact information is in the “About” section.
For a PDF view of this workout, click here.
Dynamic stretching (to learn how, click here.)
10 minutes of Stair Master
Romanian Deadlift – 4 sets of 8
Smith Machine Lunges – 5 sets of 12 (each side)
Leg Press – 4 sets of 8
Leg Press with elevated heels – 4 sets of 12
Calf Raises – 4 sets of 8
Cable Hamstring Curls – 4 sets of 12
Cable Glute Kickback – 4 sets of 12
Barbell Hip Thrusts – 4 sets of 12
Squat w/ side leg raise – 3 sets of 20 (optional ankle weights)
Reverse lunge with a kick – 3 sets of 20 (optional ankle weights)
Glute Bridges – 5 sets of 20