Leg Explosion

Leg Explosion

Don’t skip leg day they say.  Well you shouldn’t and there is good reason for it.  Your legs make up half of your body, and your lower body contains the largest muscles you have.  You want a symmetrical physique, and you will not have one unless you crush your legs just like you crush all of your other bodyparts.  This workout will annihilate your legs and is designed to get an excellent pump as well as brute strength.  You will also be working your rear doing squats and glute kickbacks.  You will get an all around kick ass leg workout that should have you crawling out of the gym when you are done.  The first three sets should be done with only 30-45 seconds rest between sets, while the last two sets take at least a minute to build up your reserves to lift heavy weight.  If you are huffing and puffing between sets and need more rest, do NOT take it!  Just do the absolute best you can and continue on to the next set!

QUADS
LEG EXTENSIONS (5 sets of 20,15,10,10,10 reps)
LEG PRESS (5 sets of 20,15,10,10,5 reps)
MACHINE SQUATS (5 sets of 20,15,10,10,5 reps)
GLUTE KICKBACK MACHINE (5 sets of 20,15,10,10,5 reps)
ABDUCTOR MACHINE (5 sets of 20,15,10,10,8 reps)

HAMS
SUPERSET
STANDING HAMSTRING CURLS (4 sets of 20,15,10,5 reps per leg)
SEATED HAMSTRING CURLS (4 sets of 20,15,10,5 reps)
STIFF LEGGED DEADLIFTS (4 sets of 20,15,10,5 reps)

CALVES
DONKEY CALF RAISES 5 sets of (20,15,10,10,5 reps)
SEATED CALF RAISES 5 sets of (20,15,10,10,5 reps)
STANDING CALF RAISES 5 sets of (20,15,10,10,5 reps)

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

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