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
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

