Leg Routine

[Dutty Bwoy]

Greetings, I seem to have a handle on all my workout except legs. I do 4 sets 8 -10 reps each: Leg extensions, Ham curls, Hack squats, Leg presses and Standing calve raises. The problem is after my workout, I don't feel like I did enough. What does your leg day look like? What can I add to my routine? BTW no squats due to back injury.

 

[Pylon]

Sounds like you have a good bit of equipment. I love squats, but I would sub in hacks, and it would look like:

Leg Press - 2 warm up sets, 15 reps, very light weight
5 sets (10, 8, 6, 4-6, 2-4) of med heavy working to very heavy
Hack - 3 x 20 of medium heavy
Leg Extend - 3 x 50 light

This will put you on your ass. I don't always do this much, but it was my leg day this week. (I tend to change a lot.) I also will sometimes go with a couple of supersets of curls and extends with med weight, then something heavier, leg press or hacks. Also, I like to do leg press before squats. I feel like wearing out my quads on the press helps me hit other leg areas with the squats.

What about lunges? I personally hate them and won't due them, but you might think about adding them. Also, can you do dumbell squats? Lighter weight and less back stress, but still can be pretty intense with high reps.

 

[ihateschoolmt]

I do what ducan doughnuts does sometimes, leg press breathed sets; have the weight you do ten reps with and when you get to ten take three deep breaths and do another rep and keep doing that until you get to rep 20 or as high as you can go. My legs go numb after 16 most of the time. You can do that with any other exersize too.

 

[Duncans Donuts]

Squats, Calf Raises, and Cleans; one set

 

[LAM]

Greetings, I seem to have a handle on all my workout except legs. I do 4 sets 8 -10 reps each: Leg extensions, Ham curls, Hack squats, Leg presses and Standing calve raises. The problem is after my workout, I don't feel like I did enough. What does your leg day look like? What can I add to my routine? BTW no squats due to back injury.

hacks take a lot of pressure of the lower lumbar. you should be able to add them to your routine. you can add in some drop sets on the leg press and some lunges, then finish off the quads with extensions. the hit hamstrings and finish legs off with some sissy squats. 15 minutes of light cardio then go stretch for 20 minutes.

 

[KarlW]

hacks take a lot of pressure of the lower lumbar. you should be able to add them to your routine. you can add in some drop sets on the leg press and some lunges, then finish off the quads with extensions. the hit hamstrings and finish legs off with some sissy squats. 15 minutes of light cardio then go stretch for 20 minutes.

Weren't hacks listed as part of his routine?

 

[Dutty Bwoy]

Thanks for the replies. It seems that I should add more reps to each excercise.

Pylon i'm gonna try your workout on my next leg day. Ill let you know how it worked out.

 

[CowPimp]

You should see if you can get away with glute ham raises for a better hamstring dominant exercise. Lunges are another good possibility. As well, you may want to consider single leg squats if you can get away with putting some lighter weights on your back.