It was definitely a great day at the gym. You know when everything feels right and your pumps are absolutely skin-splitting? Well yeah, that was me today during the dreaded “leg day”.
Exercise 1: Squats
Pretty simple here, slight pause when you are just below a 90 degree angle. Perform 4 sets with reps ranging from 12, 10, 10, 8.
Exercise 2: Leg Press
After doing squats i like to take a little walk around the gym for a bit to loosen up my legs and get a little rest. Especially since i like to go super heavy on leg press. Perform 4 sets with reps ranging from 12, 10, 8, 6 with a slight pause at the very bottom of your press. I like to count “1 2 3” quickly in my head before i push the weight. This gives you a great stretch and will help add some mass to those tree trunks of legs that you guys have.
Exercise 3 and 4: Leg Extension and Leg Curls (machine)
I like to rotate these two workouts with no breaks in between. I like to use these as high rep workouts to help build lean muscle and keep my heart rate up. On each, perform compound sets one right after another. Do 4 sets of each with reps ranging from 20, 15, 12, 12. Try and pause at the very top of your rep when your quads/hamstrings are flexed to the max.
Exercise 5: Calf Raises
For me, and for a lot of people, calves are difficult to develop. Therefore i like to go a little heavier than normal hear and perform a high number of reps and get a nice stretch in between each rep. Perform 4 sets here with reps ranging from 30, 25, 20, 15. I like to use the machine here since it has a step where it allows you to get a great stretch in my lagging calves.
Exercise 6: Stationary Bike
Self- explanatory here, i like to go on the bike in order to breakdown lactic acid buildup and to keep the blood pumping. I like to go for about a half hour, a good source of cardio especially after the leg workout i just had.