NOTORIOUS!..AKA Leg day.
It is a day many gym goers dread or at least do not look forward to as much as say…chest day! Dread no more, with routine implementation leg day will become a staple of your fitness.
Squats
10 reps for 3 sets (3×10) on 225 lbs
3 reps for 3 sets (3×3) on 315 lbs
Leg Press
1 set for 10 reps on 3 plates on each side
2 sets for 10 reps on 4 plates on each side
1 sets for 8 reps on 5 plates on each side
10 reps for 2 sets with one plate and a 25 on each side – With one leg
Leg Extension
Pyramid. Do one set of 10 reps at each interval going up 5 steps/intervals and down over the same 5 steps/intervals
Reverse Leg Extension
Pyramid. Do one set of 10 reps at each interval going up 5 steps/intervals and down over the same 5 steps/intervals
Lunges
20 reps for 3 sets
Walking Lunges
3 lengths
Calve extensions
20 reps for 4 sets- Heavy
That wraps up leg day for today. There are plenty more exercises to do however it is important to balance your workouts. This is a good variety of exercises and is sure to grow you and challenge you. Try these, adjusting the weight for what you can lift and remain consistent in your fitness endeavors.
Extra Credit
Abductors + Adductors
20 reps for 4 sets on both abductors and adductors
Dumbbell Squats
15 reps for 3 sets