Yep, that’s right, still talking about training LEGS! In case you missed my last post here is a link so you can check it out and learn why training your legs is so important and the muscle group that needs to not be avoided in the gym (especially for the guys!)
Tonight I have decided to post my current leg workout that I do every Saturday with my wonderful training partner/friend/client Amy (who is also preparing for the WBFF fitness competition in April). ENJOY! And before you try any of these exercises, make sure you check with a personal trainer to make sure you are doing the exercises properly to prevent injury…
Barbell Squats 15, 12, 10, 10 (weight starts at 155 then we finish with 185 or higher if we’re feeling strong!)
Dumbbell Bulgarian Split Squat (my favourite) superset with 30lbsx12,12,12
Single Leg Ball Hamstring Curl 10, 10, 10
Barbell Stiff Legged Deadlifts 15, 12, 10, 10 (weight starts at 135 and we add weight (at least 10 lbs) with each set. If you have a weak grip, I find straps really help take the pressure off your hands. Btw most people do this exercise completely wrong (and it is unsafe and you could injury your back if done improperly) so before you start loading up the bar with weight make sure you have a personal trainer (or someone who knows how to do this exercise properly) before trying it!
Leg Extension Machine (HEAVY) 120 lbs or higher 12, 12, 12, superset with
Body weight walking lunges 20, 20, 20 (Amy and I usually hold 20-25 lb dumbbells, body weight lunges have gotten way to easy!)
Standing Calf Raise Machine 15, 15, 15, 15 (can’t remember the weight but usually just under our body weight)
Then we finish with 10 minutes on the step mill and that feels GREAT after an insane leg workout like this one (note the sarcasm!) A great way to help tighten up your legs though, FEEL THE BURN!
Workouts change every four weeks and the first week of every new program is always the toughest! The best way to see improvements or progress in your workouts is to track your weights/rep for each workout every single workout! It’s awesome to look back and see what you were lifting a few months ago!
What are you favourite leg exercises or workouts? I’d love to hear from you!
Looking forward to the final leg workout of this program…switching things up next week!
Can’t believe there are 12 weeks until SHOW TIME!