The following details my leg workout from last Saturday morning from Kirkland Gold’s Gym. I trained alone and here is the workout...
Single Leg Curls
I used a semi-prone Hammer Strength plate loaded machine here - FYI.
Set 1 x 15 reps with 25lbs (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 6 reps with 75lbs
Set 4 x 6 reps with 75lbs
Set 5 x 6 reps with 75lbs
*The key here is to get to a tough weight for 6 reps whereby you can really accentuate the negative. Perform 3 sets with this weight with 20 second rest breaks.
Seated Leg Curl
I used a Life Fitness unilateral machine so weight listed is per each leg - FYI.
3 sets of 8 reps with 70lbs
*Again, accentuate the eccentric phase of every rep on all 3 sets.
Hip Thrusters
I performed one warm-up set here first - FYI.
3 sets of 8 reps with 185lbs
*The key here is to hold the contraction while flexing your glutes as hard as possible for a 3 second count on all 8 reps.
Cambered Bar Squats
I used a bar similar to this: https://www.elitefts.com/rackable-cambered-squat-bar.html.
Set 1 x 12 reps with 95lbs
Set 2 x 10 reps with 135lbs
Set 3 x 8 reps with 155lbs
Set 4 x 8 reps with 175lbs
Set 5 x 8 reps with 185lbs
Set 6 x 8 reps with 185lbs
Set 7 x 8 reps with 185lbs
*I rarely do any exercise which places a load on my back due to spinal compression and my low back issues. Adjust weight as per your ability. I elevated my heels on 5lb plates to help keep my spine aligned. Sink down deep without rounding your back at the bottom and use a 3 second negative. Pause for a 1 second count and drive the weight back up.
Alternating: BFR Leg Extensions & Hack Squats
You will need some wraps like these: https://www.elitefts.com/elitefts-normal-knee-wrap.html.
Leg Extensions x 6 reps with 205lbs
Immediately followed by…
Hack Squats x 6 reps with 2 plates/side
Immediately repeat...
*Wrap your upper thigh at about 70% of the tightness used when wrapping your knees. Just enough to restrict blood flow. Then proceed to alternate between exercises for 4 rounds. Try to hold the contraction for a 2 second count on each rep of the extensions. Do not come up all the way on the hack squats and take tension off your quads; keep the weight moving.
That concluded this leg workout.
Train hard!
Mark
