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Try this for legs

 
  • Try this for legs
  • April 23, 2010 04:16 PM
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This has been my leg routine rolling into my first of 2 shows.
Warmup- 5 mins on Elipitical after stretching
Squats(Ass to Grass)- warm-up then 4 sets of 6-10 reps
Smith Squats or Leg Press or Front Squats- 2 sets of 20 reps
Leg Ext- 3 drop sets, no rest shooting for 20/15/12 reps
Glute Ham Raises- 3 x failure(slow negatives and no cheating)
SLDL- 3 sets of 8-10 reps
Leg Curls- 3 drop sets same principle as ext
DB Lunges or Smith Split Squats- 2 sets of 20
Sissy Squats- 3 x failure(slow and deep, 8 to 10 reps)
Calf Raises- warmup then 100’s(a weight that you can do for 30-35 your first set, then 10 seconds of resting then continue doing sets until you get 100 total reps)
Optional- Single Leg Calves on Leg Press(20-30 rep range) for a burn
 
 
 
  • RE:Try this for legs
  • April 26, 2010 10:30 AM
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Hey… that looks like an intense workout!!!
It looks like you like to use machines over free weights and barbells?? 
 
 
 
  • RE:Try this for legs
  • April 26, 2010 10:33 AM
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I actually incorporate both.  I use Smith Squats, Leg Ex and Leg curls.  The remainder of the workout is done with free weights.  It’s a killer routine though! 
 
 
 
  • RE:Try this for legs
  • April 26, 2010 10:35 AM
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How long does it take you???
 
 
 
  • RE:Try this for legs
  • April 26, 2010 10:46 AM
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It takes me 45 minutes from start to finish.  I keep my rest down as much as possible at this point.  It all depends on how hard you feel like pushing yourself.  I’m currently 2 weeks and 5 days out so the rest has been decreased but still moving heavy weight.
 
 
 
  • RE:Try this for legs
  • April 26, 2010 08:08 PM
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looks like a great workout love the 45 minutes
 
 
 
  • RE:Try this for legs
  • April 27, 2010 01:41 AM
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gotta admit i put a lot more focus on big lifts and big barbell exercises over machines, but that does look like a hell of a workout. i love the glute ham raises!

since it looks like you do a lot of high rep leg work, have you ever thought of integrating step-ups? those can be brutal.
 
 
 
  • RE:Try this for legs
  • April 27, 2010 03:13 AM
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definitely a bodybuilders routine. sounds like a great mix of high rep stuff with some big lifts thrown in. how did you do in your shows?
 
 
 
  • RE:Try this for legs
  • April 27, 2010 08:39 AM
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I adjust rep scheme’s constantly and usually have a low rep/high rep combo in all my routines.  I love step-ups but haven’t done them in awhile.  I am currently 2/3 weeks out from my Shows.  After I wrap up this show season I will move to a Power Lifting routine for 4 weeks and clean bulk over the next few months.  Happy Lifting All!
 
 
 
Do you do this leg workout every week?  Every time you do legs?  This seems like a killer workout and I am going to try it out for sure!
 
 
 
  • RE:Try this for legs
  • June 15, 2010 02:06 PM
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No, I mix up my routines typically.  This was pre-contest and just a great routine.  I was FRIED.
Brian
 
 
 
  • RE:Try this for legs
  • October 08, 2011 11:43 PM
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ooch this looks like it hurts, no offense but this would personally be too much for me, I would never recover from it. However, that does not mean this is not a really good excercise.