Simple to follow leg workout minus the plyo stuff that I like that I designed for my co-worker: The A. Shetley Weekly Leg Workout To be done on (Mon & Thurs) or (Tue & Fri) Day 1 1 x 10 BB Squat Light Warm-up set 5 x 5 BB Squat Heavy 3 x 10 Hack Squat (Come down slowly 3sec pause at the bottom and explode up) 1 x 20 DB Step-ups (10 each leg) Leg Extension Dropset 2 times (5Sec pause at the top and squeeze) Start heavy go til failure drop the weigh go again the drop the weight one more time 3 x 20 DB calf raises ======================================== Day 2 1 x 10 BB Deadlift Light warmup set 5 x 5 Heavy BB Deadlift 4 x 20 DB Lateral Lunge (10 each leg) Leg curl machine 3 x 15 Light weight full contraction at the top or Glute/Hamstring bridges 5 x 10 sec hold (2-3 times)
Posted on: Mon, 31 Mar 2014 13:20:47 +0000
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