Leg Explosion 3

Leg Explosion

We are already in week three, and you are at the middle of the week! Twelve weeks seems like a long time, but passes very quickly! As supersets and drop sets are the theme of this week, this will extend to your leg workout as well. This will create a good amount of pain in your quads and hams from the lactic acid buildup, so it’s a good idea to do some quick stretching between some of the sets to help relieve the pain. Your legs will be screaming after this workout, and you may be stumbling out of the door when you are through. Just know that you will be doing your legs justice, and the prize is big, sculpted legs!

QUADS
LEG EXTENSIONS
4 sets of 30,25,20,15 reps (Pre-exhaust)

SUPERSET
SQUATS (BARBELL OR MACHINE)
4 sets of 25,20,15,10 reps
WALKING DUMBBELL LUNGES
4 sets of 25,20,15,10 steps per leg

SUPERSET
GLUTE KICKBACKS
4 sets of 25,20,15,10 reps
ADDUCTOR MACHINE
4 sets of 25,20,15,10 reps

LEG EXTENSIONS

SUPERSET
SEATED LEG CURLS
4 sets of 25,20,15,10 reps
STIFF LEGGED DEADLIFT
4 sets of 25,20,15,10 reps

SUPERSET
STANDING LEG CURLS
4 sets of 25,20,15,10 reps
LEG EXTENSIONS
4 sets of 25,20,15,10 reps

ABS
SUPERSET
CABLE CRUNCH OR INCLINE CRUNCHES
5 sets of 30, 25, 20, 15, 10, 10 reps
TORSO TWIST MACHINE
5 sets of 30, 25, 20, 15, 10, 10 reps
HANGING LEG RAISES
5 sets of 30, 25, 20, 15, 10, 10 reps

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