Hams, Quads and Abs Medley

Leg Explosion

Ready to sweat? This kick-ass leg workout incorporates doing supersets of antagonist muscles, which is the theme of the weak. You will superset quadricep exercises with hamstring exercises. In theory, this should give you more strength for each exercise, as well as stretch the antagonist muscle while you are performing each. This will be a very tiring workout. Give it your 110%, and leave everything in the gym. Your next leg session will not be till next week, though it will come earlier than normal since we are doubling up on the body parts this week. Remember, I am performing all of these workouts myself, not just making this shit up out of the blue! I start out with a blueprint, and then perform the workout. During the workout, I may make some changes depending on what I think works best as well as time. The final copy of the workout is the one you see, and is designed to give you maximum growth! Now go get it!

IMPORTANT: WARM UP WITH STRETCHING AND A COUPLE LIGHT SETS OF LEG EXTENSIONS AND LEG CURLS

SUPERSET
MACHINE OR BARBELL SQUATS (ALTERNATE WIDE/NARROW STANCE)
4 sets of 20,15,12,10 reps
LYING LEG CURLS
4 sets of 20,15,12,10 reps

SUPERSET
LEG PRESS (ALTERNATE WIDE/NARROW STANCE)
4 sets of 20,15,12,10 reps
STANDING LEG CURLS
4 sets of 20,15,12,10 steps

SUPERSET
WALKING DUMBBELL LUNGES
4 sets of 15,12,10,10 steps per leg
STIFF LEGGED DEADLIFT
4 sets of 20,15,12,10 steps

SUPERSET
ADDUCTOR MACHINE
4 sets of 20,15,12,10 steps
GLUTE KICKBACKS
4 sets of 20,15,12,10 steps

ABS
SUPERSET
CABLE CRUNCH OR INCLINE CRUNCHES
2 sets of 50 reps
HANGING LEG RAISES
2 sets of 50 reps

CALVES (Stretch calves and perform body-weight standing calf raises between sets to failure)
SEATED CALF RAISES
2 sets of 50 reps
STANDING CALF RAISES
2 sets of 50 reps
ROTARY CALF PRESS
2 sets of 50 reps

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