*Must make blogposts a habit going forward.*
Anyways.
This is a 3 day a week leg day routine that helped me build some strength and definition in my legs. I did it for one month and it worked amazing. I did not develop this routine, I found it online and may have modified it a bit for my wants/needs. Either way, I can't take credit for the routine, just my results.
Legend:
Drp = Drop Set. When you think you've burned out your last set, drop the weight by 40% and try to hit the same number of reps.
+/- = Super set. Do the exercises with matching symbols back to back with no rest between them, 1 minute breaks between sets.
Day 1
Back squat - 4x sets + drp
+Walking lunge - 3x sets + drp
+Lying hamstring curl - 3x sets + drp
-Pull throughs - 3x sets
-Standing single leg calf raise -3x sets
Two minute leg press - 2min
+Walking lunge - 3x sets + drp
+Lying hamstring curl - 3x sets + drp
-Pull throughs - 3x sets
-Standing single leg calf raise -3x sets
Two minute leg press - 2min
Day 2
Sumo deadlift - 4x sets + drp
+Dumbbell split squat - 3x sets + drp
+Hip thruster - 3x sets + drp
-Leg extension - 3x sets
-Hanging knee raise - 3x sets
20 rep squat - Use your usual 8-10 rep weight and over multiple sets, do 20 reps
+Dumbbell split squat - 3x sets + drp
+Hip thruster - 3x sets + drp
-Leg extension - 3x sets
-Hanging knee raise - 3x sets
20 rep squat - Use your usual 8-10 rep weight and over multiple sets, do 20 reps
Day 3
Front squat - 4x sets + drp
+Dumbbell Romanian deadlift - 3x sets + drp
+Dumbbell step up - 3x sets + drp
-Glute-ham raise - 3x sets
-Seated calf raise - 3x sets
Farmers walk medley
+Dumbbell Romanian deadlift - 3x sets + drp
+Dumbbell step up - 3x sets + drp
-Glute-ham raise - 3x sets
-Seated calf raise - 3x sets
Farmers walk medley
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