The following details my primary leg workout from last week. Christina was sick so I trained alone. The workout mirrored a program by my coach, John Meadows, but with a few of my own modifications. Here is the workout…
Lying Leg Curls
I did three low rep warm-up sets before starting the following – FYI.
Set 1 x 25 reps with 50lbs
Set 2 x 20 reps with 55lbs
Set 3 x 15 reps with 60lbs
Set 4 x 15 reps with 65lbs – pause 10 seconds then 6 reps – pause 10 seconds then 4 reps – pause 10 seconds then 3 reps
*Cranking on some high reps here today. Make sure you use perfect form. Your final set is to be extended via 10 second rest breaks until you can only get 3 reps with perfect form.
Leg Press
Set 1 x 20 reps with 2 plates/side
Set 2 x 20 reps with 3 plates/side
Set 3 x 20 reps with 4 plates/side
Set 4 x 15 reps with 5 plates/side
Set 5 x 12 reps with 6 plates/side
Set 6 x 10 reps with 7 plates/side
Set 7 x 8 reps with 8 plates/side
*Nothing special here, just go up in weight and reduce reps as needed until you get to a tough set of less than 10 reps. I counted this as 4 working sets.
Giant Set: Leg Extensions – Cambered Bar Squats – Hack Squats
Leg Extensions x 8 reps with 250lbs
Immediately followed by…
Cambered Bar Squats x 8 reps with 135lbs
Immediately followed by…
Hack Squats (Reverse Banded) x 8 reps with 4 plates/side
*This was a deviation for John’s program. I can’t handle very much weight on squats due to my lower back so I started with leg extensions and then threw in hacks to create a giant set. I did this giant set for 3 rounds.
Dumbbell Stiff Legged Deads
Set 1 x 8 reps with 55lbs
Set 2 x 8 reps with 55lbs
Set 3 x 8 reps with 55lbs
Set 4 x 8 reps with 55lbs
*Adjust the weight as per your ability. I don’t go too heavy due to my lower back, but the primary focus on this exercise is the stretch. I elevated my toes on 5lb plates to accentuate the stretch.
That concluded this primary leg workout.
Train hard!
Mark
