"I've Fallen and Can't Get Up" Leg Workout
- Details
- Published on Saturday, 05 January 2013 23:22
- Written by Tim Staggs, CPT & MP Competitor
I 
hope you enjoyed my back workout from last month. Now that we warmed your body up from the chest and back workouts, I thought it would be time to get serious and move to the legs. Just like the other workouts this is not designed for the beginner. This is designed for individuals that have put some time into the gym, have learned and mastered the form of these exercises, and whose bodies are use to a little pain ;-). Make sure you drink plenty of fluids leading up to and after this workout as always. Feed the body the nutrients it needs to get through the workout and have that post meal ready to start recovery immediately. Have fun and hit me up on Facebook and tell me what you liked best about it.
Leg Extensions: 20, 15, 12, 10, 12, 20
Increase weight until 10 reps and then back weight down as you increase reps
Superset:
Straight Leg Dead lift: 20, 15, 12, 10, 12, 20
Increase weight until 10 reps and then back weight down as you increase reps
Squats: 10, 10, 10, 10, 10
Start with a moderate weight and increase; last 2 sets should be heavy and until failure. Keep feet shoulder width apart.
Hamstring Curls: 10, 10, 10
Go as heavy as possible and till failure all 3 sets. Concentrate on squeezing and a slow negative. Don’t throw the weight around. Concentrate on the contraction.
Leg Press: 10, 20, 30, 40, 50, 60 etc.
Legs should be shoulder width apart. Start with a 45 lb plate on each side of the machine and do 10 reps. Add another 45 lb plate on each side and add 10 reps (20 reps), add another 45 lb plate on each side and add another 10 reps (30 reps), and so on till you fail at hitting the goal reps. Rest 45 seconds between sets. Each week try to increase where you fail
Lunges: 50 total reps
As many sets as needed. No more than 30 seconds rest between sets. This is 50 reps with each leg. Use 25% of your bodyweight in additional weight.
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