Leg Day
Leg Day #1
Warm Up
100 Squats
Main Workout
Perform 5 sets of 10 reps
DB Sissy
3 x 5
DB Split Squat (L/R)
Leg Day #2
Warm Up
100 Squats
Main Workout
5x10 Smith Machine Front Squat
3x10 Smith Machine Hip Thrusts
5x15 DB calf raises
Leg Day #3
Warm up
100-squats
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Angle Leg Press
-Leg Extension
-Seated Leg Curl
-Seated Calf Raises
Finisher
50-Jump Squats
Leg Day #4
Warm up
100-squats
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Angle Leg Press
-Leg Extension
-Seated Leg Curl
-Adductor Machine
-Abductor Machine
-Glute Extension Machine
-Seated Calf Raise
Leg Day Workout#5
Warm up
Perform 30-50 reps of…
-Squats
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-Angle Leg Press
-Alternating DB Reverse Lunges
-Side to Side DB Lunges
-Leg Extension
-Adductor Machine
-Abductor Machine
-Glute Extension Machine
Leg Day Workout #6
Warm up
5 minutes on treadmill FULL incline. Work on NOT holding on.
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
-DB Bench Step Ups
-DB Squat
-Leg Extension
-DB Deficit Reverse Lunges (or regular reverse lunges)
-Cable Lateral Leg Raises (L/R)
-Cable Glute Extension
Core Finisher
50-Leg Lifts