Build Those Legs!
Today’s workout of my new routine was Legs. Focusing mainly on my Quadriceps (the front of your thigh) and secondly on my Hamstrings (the back of the thigh), I began with Leg Extensions. This was just a small warm up energy, trying to get the blood pumping into the legs and getting the joints and muscles warm and more flexible. I started off with 3 light sets of 12-15 reps.
Next was the second exercise in my warm-up, the snatch exercise I spoke about in yesterdays workout. Three sets of 12-15 reps of this exercise, with a light dumbbell was enough to get my whole body warm and ready. My heart rate was also reasonably high (120-130bpm) after the run to the gym.
The main exercise for your Legs has to be the Squat. It builds your whole leg, not just your quads. It also activates your core, lower back, shoulders and chest for an overall workout. I have several training posts on the website about the squat, it’s benefits, and some cool videos explaining techniques and form. I did 3 sets on the Squat. the first 2 were for 12 reps with a moderate weight. I then increased the load by 25% for my final set to failure, I got 9 reps.
The second working exercise was the Hack Squat. The Hack Squat is a great exercise for isolating the quads and really overloading them with weight. The machine itself helps keep your form almost perfect (no machine is cheat-free unfortunately), so that the focus is on the correct areas. Again I performed 2 sets of 12 reps with a moderate weight, and increased the load by 25% for the final set. This time though I got 13 reps! I will need up the weight next week!
On to the Leg Curls. Nothing fancy here, just plain lying Leg Curls. I hit 12 reps for the first 2 sets, but on 10 on the last. Keeping the weight the same throughout will enable me to gradually increase week by week and keep a constant in my hamstrings workout.
Almost done! Next was the Walking Lunges. These were really there to stretch out the whole leg, while also applying enough pressure to them to add to my workout. I performed one set of normal Walking Lunges, and two sets of Walking Lunges to the side (a 45 degree angle to your body). Each set was 12 reps each side and I performed them with no weigh (so just my body-weight). You can add weight while doing this, but remember not to sacrifice form for weight. You should be training the movement and muscle, and not your ego!
Summary
Leg Extensions – 3 x 12-15 (Warm Up)
Dumbbell Snatch – 3 x 12-15
Squat – 2 x 10-12, 1 x Failure
Hack Squat – 2 x 10-12, 1 x Failure
Leg Curls – 3 x 12
Walking Lunges – 3 x 10-12
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