The following details my leg workout from Saturday afternoon at Gold’s Gym in Kirkland. My training partner Chris Cotner was out of town, Christina didn’t want to train and I was dealing with teenage daughter drama all morning. I needed the iron so I trained alone. Here is the workout...
Semi-Prone Single Leg Curls
Set 1 x 12 reps with 25lbs (warm-up)
Set 2 x 12 reps with 35lbs (warm-up)
Set 3 x 6 reps (plantar flexion) + 6 reps (dorsiflexion) with 50lbs
Set 4 x 6 reps (plantar flexion) + 6 reps (dorsiflexion) with 50lbs
Set 5 x 6 reps (plantar flexion) + 6 reps (dorsiflexion) with 50lbs
Set 6 x 6 reps (plantar flexion) + 6 reps (dorsiflexion) with 50lbs
*The key here after warming up is to perform 6 reps with your foot in plantar flexion (toes pointed) throughout the entire rep range, immediately followed by 6 reps with your foot in dorsiflexion (toes pulled back). Plantar flexion makes the reps much more difficult because the calf muscle attaches across the knee joint and with your toes pointed it places more stress on the hamstring.
Superset: Leg Extensions & Walking Lunges
Round One
Leg Extensions x 16 reps with 100lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
Round Two
Leg Extensions x 14 reps with 130lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
Round Three
Leg Extensions x 12 reps with 160lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
Round Four
Leg Extensions x 10 reps with 190lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
Round Five
Leg Extensions x 8 reps with 220lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
Round Six
Leg Extensions x 6 reps with 270lbs
Immediately followed by…
Walking Lunges x 20 strides (10 each leg) with bodyweight only
*This superset will absolutely blow up your quads. The walking lunges without weight will not be easy by the last round. Perform perfect reps on the extensions and then go straight to walking lunges taking long strides and pausing briefly with your trailing knee gently touching the floor on each rep. Rest just long enough between each round to catch your breath.
Goblet Squats
Set 1 x 8 reps with 60lbs (feeder set)
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 90lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
*I slightly elevated my heels and pumped these out taking no more than 75 second rest breaks between sets.
Dumbbell Stiff-Legged Deads
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 60lbs
Set 3 x 8 reps with 60lbs
*Elevate your toes and really focus on dropping your hips back to get a good stretch on each rep. I took 60 second rest breaks between sets.
That concluded this leg workout.
Train hard!
Mark
