Your leg routines
- Thread starter So-Solid
- Start date
Archaic
New member
Here is a typical split for a week:
Tuesday (Quad dominant and soleus day):
Back Squats: 2 warmup sets, 5 work sets. Rep range: 3-8
Front Squats: 5 work sets. Rep Range 3-8
Legs close together, bottom of platform leg press: 6 work sets. Rep range 8-12
Seated Calf Raises: 2 warmup sets, 5 work sets. Rep range 5-10.
Thursday (Hip dominant and gastrocnemius):
Stiff-Legged deadlifts: 2 warmup sets, 5 work sets. Rep Range 3-8
Hamstring curls: 6 sets. Rep range 5-10
Standing calf raises: 2 warmup sets. 6 work sets. Rep Range 5-10
Tuesday (Quad dominant and soleus day):
Back Squats: 2 warmup sets, 5 work sets. Rep range: 3-8
Front Squats: 5 work sets. Rep Range 3-8
Legs close together, bottom of platform leg press: 6 work sets. Rep range 8-12
Seated Calf Raises: 2 warmup sets, 5 work sets. Rep range 5-10.
Thursday (Hip dominant and gastrocnemius):
Stiff-Legged deadlifts: 2 warmup sets, 5 work sets. Rep Range 3-8
Hamstring curls: 6 sets. Rep range 5-10
Standing calf raises: 2 warmup sets. 6 work sets. Rep Range 5-10
QBMuscle
Master of His Own Universe
i am doing speed and power training for football/rugby here is my leg day.
squats 4sets/12-10-8-6 reps/1 to 2 plates depending on how i feel that day.
stiff leg deads 4/12-10- etc/95lbs
jump lunge 5 sets/10-8-6-4-10/holding 1; 40lb dumbell weight, swithching hands on the jump
extensions 4/12-10 etc/25-35-45-55
hamstring curls4/12-10-etc/same weight as extensions
finish off with some weighted jump squats
5 sets/12-10-8-6-12/holding a 25-35lb plate against chest.
finish with alot of stretching and i'm limping for the next 2 days.
squats 4sets/12-10-8-6 reps/1 to 2 plates depending on how i feel that day.
stiff leg deads 4/12-10- etc/95lbs
jump lunge 5 sets/10-8-6-4-10/holding 1; 40lb dumbell weight, swithching hands on the jump
extensions 4/12-10 etc/25-35-45-55
hamstring curls4/12-10-etc/same weight as extensions
finish off with some weighted jump squats
5 sets/12-10-8-6-12/holding a 25-35lb plate against chest.
finish with alot of stretching and i'm limping for the next 2 days.
crank
New member
It's to early in the morning to get in depth with sets/reps etc, but here are the exercises I do.
Squats
Deadlifts
Standing Calve Raises on Smith Machine (Load up That fuckn' bar)
Seated Calve Raises
Laying Leg Curls (Stomach on the bench)
I don't know what it's called, but that machine all the girls use to spread & close their legs. You know the one I'm talking about?
That thing is HARDCORE bro's! omfg! I couldn't open my legs the next day after using it. I highly recommend you bro's try it out! It HAMMERS your inner and outer thighs!
Squats
Deadlifts
Standing Calve Raises on Smith Machine (Load up That fuckn' bar)
Seated Calve Raises
Laying Leg Curls (Stomach on the bench)
I don't know what it's called, but that machine all the girls use to spread & close their legs. You know the one I'm talking about?
That thing is HARDCORE bro's! omfg! I couldn't open my legs the next day after using it. I highly recommend you bro's try it out! It HAMMERS your inner and outer thighs!
ProfitsWorld
New member
Squats 4 set 10-12 reps every set (heavy weight)
Standing Dead Lifts 4 sets 8-10 reps(heavy)
Hack Squats 4 sets 10-12 reps(heavy)
Leg Press 4 sets 10-12 reps(heavy)
Leg Extentisons 4 set 10-12 reps
Leg Curls 4 sets 10-12 reps
Standing Dead Lifts 4 sets 8-10 reps(heavy)
Hack Squats 4 sets 10-12 reps(heavy)
Leg Press 4 sets 10-12 reps(heavy)
Leg Extentisons 4 set 10-12 reps
Leg Curls 4 sets 10-12 reps
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