Thread: Let's see your leg workouts...

Front Squats 3 sets 6-9 reps
Leg Press 3 sets 6-9 reps
Extensions 3 sets 6-9 reps
SLDL 3 sets 6-9 reps
Lying Leg Curls 3 sets 6-9 reps

Stretching + 3 sets of warm-up squats
- Squats 4 x 8 reps
- Angled Leg Press 3 x 10 reps
- Leg extensions 3 x 10 reps

- Leg curls 3 x 10 reps
- Seated Leg curls 3 x 10

- Seated calf raise 3 x 8
- Standing calf riase 2 x 8

Warmup includes stretching, 1 set of squats, and a set of romanian deadlifts.

Power Week (2-6 repititions):

Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2

Rep Range Week (8-12 repititions, slow tempo):

Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2

Shock Week (6-12 repititions):

Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Romanian Deadlift Dropsets x 1

Originally Posted by CowPimp

Warmup includes stretching, 1 set of squats, and a set of romanian deadlifts.

Power Week (2-6 repititions):

Full Squats x 3
Single Legged Squat x 3
Romanian Deadlift x 3
Straight Legged Deadlift x 3
DB One Legged Calf Raise x 2

Rep Range Week (8-12 repititions, slow tempo):

Front Squats x 3
Leg Extensions x 3
Good Mornings x 3
Leg Curls x 3
DB One Legged Calf Raise x 2

Shock Week (6-12 repititions):

Leg Extension/Full Squat x 2
Full Squat Dropsets x 1
Leg Curl/Romanian Deadlift x 2
Romanian Deadlift Dropsets x 1

I like this. Romanian?? That's with legs spread apart, grip on the inside??

I do a AM & PM split, can't do quads in the hammy's in the same session:

AM

Back Squat - 3x8-12
Hack Squat - 3x8-12
Leg Press (Drop Sets) - 3x eccentric failure
DB or Smith Lunge - 3x8-12
Leg Ext - 3x8-12

PM

20 Rep Squat
SLDL - 3x8-12
Lying Leg Curl - 3x8-12
Standing Single Leg Curl - 3x8-12
Pull throughs - 3x8-12

is the smith machine good for lunges, i kinda feel it restricts my motion a little too much, do you do alternating legs, or one leg at a time on the lunges?

Originally Posted by aztecwolf

is the smith machine good for lunges, i kinda feel it restricts my motion a little too much, do you do alternating legs, or one leg at a time on the lunges?

I do one leg at a time. hopefully after a while I will go to using a BB. it's even difficult for me to do them with db as my legs are well spent when I get to this exercise..

I personally like BB lunges in the squat rack. One leg at a time.

Originally Posted by PreMier

I personally like BB lunges in the squat rack. One leg at a time.

same here, do you sometimes put a box or something to step on so your front foot is higher,
if i do alternating leg lunges i like to grab some db's and go across the room, what is pretty gnardly workout is to go straight one time, then backwards, then straight, then lunge forward with a skiers type lunge, awesome exercise for the end of the leg w/o

Warm-up

Leg Extensions + Light Squats


Squats

6 X 15-20 ( 185-250lbs )


Leg Press

6 X 10-15 ( 500-700lbs )


Hack Squat

3 X 10-15 ( 135-185 )


Leg Extensions

3 X 10-15 ( ? )

5 X Failure ( Drop set )

I perform about 10-15 reps per set, all virtually to failure, except for my first couple of squats.

After Cardio (20 min of running on the treadmill)

Barbell Squats 10 x 135, 8 x 225, 6 x 315, 8 x 225
Stiff Leg Deads 10 x 135, 8 x 155, 6 x 185
Donkey Calves 12 x 150, 10 x 170, 8 x 200, 10 x 170

Warm-up - medium speed on a stationary bycicle for 4 minutes

Squats 3 x 10-12

Leg Extension 3 X 9-11

DB Lunges 3 X 10-12

One legged DB Calf Raise 3 X 25

Standing Leg Curls 3 X10

Zercher squats 1 X 10

(Do angled leg press for 5 weeks on, 5 weeks off)

leg press
squats
leg extentions
lying leg curls

standing calf raises
seated leg press
squats
leg extensions

Butt Blaster (3 sets of 15, 50 lbs)
Leg Press (3 sets of 15, 60 lbs)
Calf Raises (2 sets of 50, 40 lbs; 1 set of 50 on stairs)
Leg Extension (3 sets of 15, 40 lbs)
Leg Curl (3 sets of 15, 30 lbs) and
Hip Abductors (3 sets of 15 on each 50 & 60 lbs)

Originally Posted by Pitboss

I like this. Romanian?? That's with legs spread apart, grip on the inside??

http://www.bsu.edu/webapps/strengthl...s.asp?exid=182

During Romanian deadlifts you keep the bar a good 6+ inches away from your legs as you bend down. For straight legged deadlifts, the bar stays right by your shins.