The following details my leg workout from Sunday morning at Kirkland Golds Gym. This workout was a departure from the normal for a number of reasons. 1) I typically train legs on Saturday, but had to work all day, and 2) My lower back was jacked up so I needed something that was low back friendly. I settle on one massive giant set which really tested my cardiovascular capacity. I trained alone and here is the workout...
Quad & Hamstring Giant Set
Seated (unilateral) Leg Curls x 10 rep with 70lbs (each leg)
Immediately followed by…
Goblet Squats (heels elevated) x 10 reps with 90lbs
Immediately followed by…
Leg Extensions x 10 reps with 170lbs
Immediately followed by…
Ground Base Squats x 10 reps with 125lbs (5 - 25lb plates)
*The key here is to select 4 exercises in which each focuses on a different muscle of the lower body. Ideally, alternate between hamstring and quad movements. I performed a few rounds of warm-ups with lighter or no weight before beginning the above. I did the above listed giant set for 6 rounds/24 sets total!
I used a landmine for the ground base squats in case you are unfamiliar here is a video of this particular exercise from a previous workout:
[youtube=https://www.youtube.com/watch?v=F-QrAYIUam4]
That concluded this leg workout.
Train hard!
Mark
