The following details my leg workout from Saturday morning at Kirkland Golds Gym. I trained alone and here is the workout...
Lying Leg Curls
Set 1 x 12 reps with 50lbs (warm-up)
Set 2 x 12 reps with 65lbs (warm-up)
Set 3 x 6 reps + 6 partials with 95lbs
Set 4 x 6 reps + 6 partials with 110lbs
Set 5 x 6 reps + 6 partials with 125lbs
Set 6 x 6 reps + 6 partials with 140lbs
*The idea here after a couple warm-up sets is to do 6 full reps immediately followed by 6 partials reps out of the stretched position. The partials should be about 20-30% of a full rep. Go up in weight performing sets in this manner.
Hip Thrusters
Set 1 x 14 reps with 135lbs
Set 2 x 12 reps with 185lbs
Set 3 x 10 reps with 225lbs
Set 4 x 8 reps with 275lbs
Set 5 x 6 reps with 315lbs
*I elected to go some heavy glute work this morning. Work your way up in weight and down in reps until you get to a solid weight for 6 reps. Be sure to get in at least 3 working sets.
Reverse Banded Hack Squats
I used these bands: https://www.elitefts.com/pro-light-resistance-band.html.
Set 1 x 12 reps with 2 plates/side
Set 2 x 10 reps with 3 plates/side
Set 3 x 8 reps with 4 plates/side
Set 4 x 8 reps with 5 plates/side
Set 5 x 6 reps with 6 plates/side
*Work your way up to some heavier weight on hacks. Control the descent and drive the weight up explosively until you have to grind out the reps.
Leg Extensions
Set 1 x 6 reps + 6 partials with 175lbs
Set 2 x 6 reps + 6 partials with 175lbs
Set 3 x 6 reps + 6 partials with 175lbs
*The key here is to flex and hold the peak contraction for a 1 second count on each rep to completely fill your quads with blood; even though mine were already pumped from hack squats, lol. Once you get 6 reps in this fashion, perform 6 partial reps out of the stretched position. These will burn. Be sure to stretch your quads after each of these three sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=3yEhBJq1AcU]
Stiff Legged Deadlifts
Set 1 x 8 reps with 80lbs
Set 2 x 8 reps with 80lbs
Set 3 x 8 reps with 80lbs
*Stretch out your hamstrings by elevating your toes and drop your hips back as you go down. Maintain a flat back.
That concluded this leg workout.
Train hard!
Mark
