Give us your Best Leg Rotuine
Another Facebook Challenge. We want your best Leg Routine
Mike
shared this idea
21 comments
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jcamp1
commented
squat 6-6-12-12-20-20
box squat 10-10-6-3-3-1
jump squat after each set of box squat 3-3-3-1-1 as high off floor as possible.
weighted barbell glute raise 10-10-6-3-3
lunges 30-30-10-10
step ups 30-30-10-10-6-6-3-3
overhead squat10-6-6
leg press6--6-3-1
legpress calf raises 1 and two feet at a time 10-10-6-6-2
front squat 10-10-10
rom deadlift 10-10
single leg rom deadlift 10-10-10-6-2-2-1
leg curls 10-10-10 -
Simona
commented
Definitely it is great for leg workout one legged squat and then I like statistic hold split with push ups
http://www.youtube.com/user/JessieMax100?feature=mhum#p/u/23/oa4YAbCfCrk -
ray hemp
commented
-3sets x 8reps single leg extension warm up moderate weight,
-5sets x failure BB squats increasing weight each set,
-5sets x failure leg press starting weight at last squat weight eg 180-200kg
-3,4 sets of 10-12 dumbell lunges start heavy then drop set,
-5sets x failure leg extensions increasing weight last set drop set if im up to it,while superseting standing leg curls -5sets x 15, 20, failure,,
-5sets x failure stiff leg dead lifts
-calves on seperate day so can target them without jelly quads lol,
-3sets x 10 leg press calve raise moderate to warm up,
-5sets x failure leg press calve raise superset with -5sets x failure single leg standing calve raise,
-5sets x failure calve raise machine,
-5sets x failure seated calve raise machine -
Simona
commented
My fitness workout for leg!
http://www.youtube.com/user/JessieMax100?feature=mhum#p/u/22/lcICJVtchFU -
Alexandre Croteau
commented
warm up:
leg extension superset with leg curl 1 set of 15-20 light
hack Squats supersets with squats 4 sets of 8-12
leg press superset with leg press machine 4 sets of 8-12
Lunges 4 sets of 8-12
leg extension superset with leg curl 3 sets of 8-12
stiff legs deadlift 4 sets of 5-10 -
Juan P
commented
(~)=Supersets
~4/Squats Reps: 15,10,8,20
After a set of squats you do jump squats
Followed immediately by barbell jump squat
~ 4/Deadlift 10,10,8,6~3/ Leg Press: 20,15,10
~3/ Standing Ham Curl: 15,10,10~2/Walking DB Lunges:20,20
Followed immediately by Jump Squats
~2/Cable Pull Through: 15,10 -
Mike Rogers
commented
Squats 15-12-10-8-4
Romanian Deadlifts 15-12-10-8-4
Leg Press 15-12-10-8-4
Lying Leg curls(hamstring machine) 15-12-10-8-4
Hack Squats 15-12-10-8-4
...Calf raises 15-12-10-8-4
*15 is my warm-up set then i go heavier each set with less reps. -
Jahmez
commented
I start my leg day off with BB Squats, BB lunges, laying curls, Standing calf raises, seated leg press, leg extensions 4 sets @ 6 reps with 1-2 minutes rest between sets.
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Liz
commented
I do these one to the next with no rest in between: dbell reverse lunges 15x(40lbs), leg extensions 15x(100lbs), leg curls 15x(60lbs), dbell dead lifts 15x(40lbs), dbell deep squats x15(40lbs).....
I repeat this circuit a total of 4 sets. -
ADAM SEWELL
commented
Inverted leg press: Pyramid set from 12-1 reps with 30 secs rest between each set. Then, immediately a strip set (no rest) after the one-rep-max at the top of the pyramid. When the two spotters have pulled the last weight, do unilateral negative (push up w/both-lower with one) alternating til failure or puking. :) never seen a leg workout like this, guaranteed to blow ANYONE"S legs out of the water.
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Afshar
commented
*Light Cardio: 5-10 min*
Leg Extension/Leg Curl Supersets: 2 x 12 reps (Warm-up/Pre-exhaust)
Barbell Squat: 3 sets of 5-6, 6-8, 10-12 reps
Sumo Squat: 1 set of 8-12 reps
Narrow Squat: 1 set of 8-12 reps
Sled Press / Leg Press: 2 sets of 6-8, 10-12 reps
Leg Extension: 2 sets of 12-15 reps
Leg Curl: 2 sets of 6-8 reps
Adductor/Abductor Supersets: 2 x 10-15 reps
Standing Calf Raise: 4 sets of 12-20 reps
Seated Calf Raise: 2 sets of 15-20 reps
Hyperextension: 2 sets of 15-20 reps
Wall-sit: 1 set to failure*Repeat calf exercises 3-4 days later with another muscle group*
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Zach Francis Stubbs commented
Barbell squat: 3x7-10*
Romanian deadlifts: 3x-10-12(fast explosive concentric portions)
Reverse lunges: 1xto failure with a moderate weight/Superset with barbell front squats to failure.
Seated calf raise 3x8-12(take 5 seconds for every eccentric portion of the rep)
*On last set perform one drop set, reducing the amount of initial weight by 30% then proceeding to failure, then reduce the weight again by 30% and rep to failure. -
shawn
commented
225 x 100 reps (however many sets it takes)
Sissy squats 45lb plate x 15 x 5
Leg extensions 140 lbs x 12 x 5
Standing leg curls 110 lbs x 12 x 5
STL 185 x 12 x 5
...Front Squat finisher 135 lbs x 8 x 5See More -
Dave
commented
8 sets each of (squats,leg press, calfs, adduction,abduction)
15,12,10,8 reps but gradually increase each set by 10-20 lbs. -
Jess
commented
Warm Up
Leg Press: 15-15-15-15
Hack Squat: 15-15-15-15 or whatever's left
Leg Ext: 15-15-15-15
Leg Curls: 15-15-15 (mine grow fast)
Adductors:20-20-15-15
Calf Raises+ Tibia: 15-15-15-
Sometimes I finish off with jump squats. I know, I know, Dr.Stoppani says do them early, but I do them last when I feel strong or for a good blasting. LOVE IT! -
K-SHOCK Fit
commented
5'8" @ 152#
..dynamic stretch between movements
~5 sets of leg press - 15@ 230#, 10@ 390#, 8 @480#, 8 @ 500#, 8@ 500#
~4 sets of 12 @ 100# dbell rotational box step ups w/ leg lift both legs
~4 sets of 12 @ 100# dbell- side box step ups w/leg lift to the front alternate legs
~4 sets of 10 @ 50# dbell single leg squat with bench elevated alternate leg
~2 sets of 10 @ 50# dbell lateral single leg squat
~3 sets of 10 @ 200# dbell squat
~4 sets of 15 @ 50# (slow tempo) seated calf raises
~ 4 sets of jump squats (2 of 20 @ 315#, 2 of 20 @ @ 365#)
~4 sets of bbell good morning (2 of 15 @ 25#, 2 of 15 @ 35#)
~4 sets of bbell front squat (4 of 15 @ 135#)Wrap up with an additional 15-20 minutes of static stretching, and self myofacial foam roll to quad/hams/calfs/hip flexor
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Tony Meza
commented
-Barbell Squat 4 x 8-10
-leg press 4 x 8-10
-Calves on leg press machine 3 x 10
-Widow Maker (Squat on Smith Machine) or (Leg Press)
-Lunges with Barbell 4 x 8-10
-Calf Raises 3 x 10
-FST-7 Leg Extensions w/30-45 sec rest in between (finisher)
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Williamh1964
commented
3 sets of bar squats with a weight that you can get 6-10 reps at perfect form. 3 sets of hack squats with same rep range and form. 2 sets of dead-lifts using same rep range and form (use a 3 sec count on positive and negatives on these all) 1 set of leg curls and 1 set if leg extensions to failure. 3 sets of standing calf raises with weight you can get 15-20 reps with. 3 sets of seated calf raises with same rep range then 1 set calf raises no weight to failure.
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Gene H
commented
Warm Up - Jump Squats 3x10 - I go no weight, 30lbs fixed weight, and 40lbs fixed weight. Ever other week I will add 10lbs Ankle Weights
Leg Extends 10x,8x,6x,6x,10x - Max weight for Failure on the last rep
Sitting Calf Raises - 20x,20x,20x,12x
Barbell Squats 12x,10x,8x,6x,6x - I go for form over weight on Barbell Squats
Leg Press 8x,8x,6x,6x,6x (I alternate Normal Stance and Wide Stance)
Standing Calf Raises (Using Smith Machine) 20x,20x,20x,12x/10x - Last Set it is a Pause set, I do 12 reps, Isometric raise - Then lower weight for 20 secs - then more Reps.
Jump Squats 3x10 - No weights
Lying Leg Curls 3x15,1x21
BW One Leg Standing Calf x25,x25,xfailure
BW Two Leg Calf Raises x50Alternating weeks
A) Stiff Leg Deadlifts 6x,8x,10x,6x
B) Front Squats 12x,8x,6x,6x -
Fentris Lane
commented
- Vertical Leg press 4 x 15
- Squats 4 x 10
- Leg extension 3 x 12
super-setted with walking lunge 3 sets 40 yards
- Standing single leg curl 4 x 12
- Smith Machine Straight-legged deadlifts 3 x 10
- Seated led curl 4 x 10
