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Workout Information

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legs

Description:
Type of Workout:
Muscle Gain
Days in Workout:
1
 
 

Thursday

Targeted Muscle Group: Legs

Exercise Sets Reps Weight

leg press

 3 15 530lbs,705lbs, 880lbs

front squat

 3 6 135lbs, 225lbs, 315lbs

Lying ham curls

 3 15 6plates, 10plates, 14plates

Stiff leg deads

 3 12 135lbs, 225lbs, 265lbs

standing single leg ham curl

 2 12 60lbs, 90lbs

Leg extensions

 3 16 100lbs, 140lbs, 200lbs +spotter
 
 
 
  • Date Posted: 05/05/2011
 
 
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Comments

llulko: awesome!! I will try that next week.. I just got this today.
 
I did…
 
A1. BB sqauts
 
45 lb 20 reps
95lb 20 reps
115lb 15 reps
135lb 11 resp
115lb 15 reps
95lb 18 reps
45lb 20 reps
 
super set 4 sets
 
B1. Ham glute raise (killer)  10 reps
B2. Kettle bell 25lb each alt lunges 15 reps
 
C1. Pile squats 3 set 65lb
C2. AB roll outs
 
D1. Leg ext 3 sets 18 reps
D2. reverse crunches 15 reps
 
that was an awesome workout
 
  • 05/10/2011
 
BigDave88: Leg extensions
deep barbell squats, feet wide stance
sing-leg leg press
lying or seated ham curls
stiff leg deads (focus on squeezing glutes at top)
thats it, very simple and very effective :)
  • 05/09/2011
 
llulko: i am doing legs today.. focusing on quads and glutes..  can you recommend an awesome workout that you have done already?
  • 05/09/2011
 
BigDave88: Sure did, cant walk today :)
  • 05/06/2011
 
llulko: killed the hammies i see!!
  • 05/06/2011
 
 
 
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