Reply With QuoteI've most recently been doing 5x5 on Squats, leg raises, deads etc - I some times do reverse leg extentions for hamstrings but this wasnt in my most recent programme.
Post your leg routine
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Thread: Post your leg routine
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05-04-2008, 08:00 PM #1Senior Member ELITE MEMBER
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Post your leg routine
I change mine around a lot but it usually looks something like this:
Squats
1 set x 10 reps
2 x 6-8
3 x 4
4 x 2-3
Lunges (or some other type of uni-lateral movement)
1 x 10
2 x 10
3 x 8 - 10"A child does not learn to squat from the top down -- in other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and makes the conscious decision to stand." - Gray Cook
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05-05-2008, 03:14 AM #2Good old English grit
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I'm 34 - when am I officially an old fart?
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05-05-2008, 06:40 AM #3Smartass anthropologist ELITE MEMBER
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Day 1: 5 x 5
Day 2 : 3 x 3
Workout A:
RDL's
WEighted Hyper Ext
Workout B:
Front Squats
Leg Press
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05-05-2008, 07:36 AM #4SHRUG LIKE YOU MEAN IT MODERATOR
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Right now is:
A:
Goblet Squat
Unilateral Leg Press
B:
RDL
Single Leg RDL
3x10, 1:30 RI.
Wish i could do more, but im working on it
http://www.getlifting.info
This may hurt a little... - Training Journal 2012
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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05-05-2008, 02:47 PM #5Good old English grit
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Hey Gaz - whats a Goblet squat?
Its OK - scratch that! I looked it up!
Last edited by JonnyStead; 05-05-2008 at 03:01 PM.
I'm 34 - when am I officially an old fart?
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05-05-2008, 03:13 PM #6Thats Dr. Keke to you! ELITE MEMBER
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Squats: 4 x 5
SLDL: 4 x 5
Leg Extensions: 4 x 5
Calve Extensions: 4 x 5“I used to do drugs. I still do drugs. But I used to, too.”
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05-05-2008, 03:34 PM #7C'Nucked
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lower movements on fullbody A
RDLs 5x5 RI 2:00
Hyperextensions 3x8 RI 1:30
lower movements on fullbody B
back squats 5x5 RI 2:00
Hang cleans 3x8 RI 1:30
accessory: calf presses 3x8-10
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05-05-2008, 03:45 PM #8Registered User
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Very similar to mine, except I substitute leg extensions for uni-lateral leg presses
Originally Posted by KelJu
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05-05-2008, 05:25 PM #9Registered User
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Leg Extensions: 5x10
Squats: 5x10, 2x20
Narrow Stance Squats: 3x12
SLDL: 3x10
Superset: Lying leg curl + Donkey calf raise: 5x10 + 5x20
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05-05-2008, 05:32 PM #10Senior Member ELITE MEMBER
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Ouch! Originally Posted by TROJANNATION
"A child does not learn to squat from the top down -- in other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and makes the conscious decision to stand." - Gray Cook
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05-05-2008, 06:06 PM #11Metrosexual ELITE MEMBER
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Back Squats (@ 80%): 10x3
Supramax Squats (@ 125%): 3x10 seconds
Zercher Good-mornings/Front Squat: 3x6/6
Overhead Squat: 2x20So many cries of inequality stem from one of group
of people doing little or nothing and then bitching
about another group that actually does something
to improve their lives.
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05-05-2008, 06:23 PM #12100 Proof Chaos ELITE MEMBER
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deads: 5x5
back squats: 3x8
SLDL: 3x10
leg curls: 3x10
calf raises: 3x10
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05-05-2008, 07:26 PM #13hardr bettr fastr strongr ELITE MEMBER
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quad dominant day:
back squats 5 x 5
front squats 3 x 8
split squats 3 x 12
ham dominant day:
RDLs 5 x 5
GMs 3 x 8
leg curls 3 x 12
push-pull days:
calf raises 3 x 8
or
calf press 3 x 12w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5
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05-06-2008, 12:14 PM #14Senior Member ELITE MEMBER
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Back Squat - 3 X 10
1 X 8
1 X 6
Lunge - 3 X 10
Leg Extension - 3 X 8
Leg Curl - 3 X 8
Calf Raise - 4 X 10
My latest routine (for all exercises -> P/P/L) incorporates lowering the weight and performing very strict, slow movements both up and down. I found I had to check my ego because of the amount of weight being used. I am not a powerhouse to begin with and at first it seemed a little embarrassing... but after feeling the burn and the soreness the following days I felt a lot better about it.
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