work those thighs and legs!

imagymrat

I've had quite a few of you wonderful ladies asking me for some help in the gym with your legs, it's easier to post it as a topic then reply one by one! Here's my drills for my legs. If you are beginner adapt your weights accordingly, when I work on my legs, I work nothing else, only cardio. I want to wobble out of the gym on my leg days. All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or even worse..injuries:sad:
Feel free to mix and match what works for you, of course if there's an exercise you are not able to do, due to injury or any other reason then just adapt to fit your workout plan..I've made sure to hit every part of the legs, including the calves so you can have a full on leg blowout! Please add to my list! If you have a fave that I haven't mentioned, share it!

Workout 1:

Barbell Full Squats: 4 Sets Of 4-6 Reps
Dumbbell Lunge: 4 Sets Of 12 Reps Each Leg
Leg Press: 3 Sets Of 12-15 Reps
Lying Leg Curl: 3 Sets Of 12 Reps
Leg Extensions: 3 Sets Of 20 Reps
Standing Calf Raises: 4 Sets Of 12 Reps

Workout 2:

Barbell Deadlifts: 4 Sets Of 4-6 Reps
Dumbbell Rear Lunges: 4 Sets Of 15 Reps
Hack Squats: 3 Sets Of 8-12 Reps
Seated Leg Curl: 3 Sets Of 8-12 Reps
Leg Extensions: 3 Sets Of 15 Reps
Seated Calf Raises: 4 Sets Of 20 Reps

Workout 3:

Leg Press: 4 Sets Of 4-6 Reps
Romanian Deadlifts: 4 Sets Of 8 Reps
Dumbbell Step Ups: 4 Sets Of 15 Reps Each Leg
Leg Extensions: 3 Sets Of 12 Reps
Thigh Abductor: 3 Sets Of 12 Reps
Thigh Adductor: 3 Sets Of 12 Reps
Standing Barbell Calf Raise: 4 Sets Of 12-15 Reps

Workout 4:

Front Barbell Squats: 4 Sets Of 8-12 Reps
Barbell Lunges: 4 Sets Of 20 Reps Each Leg
Leg Press: 3 Sets Of 15-20 Reps
Lying Leg Curl: 3 Sets Of 15 Reps
Leg Extensions: 3 Sets Of 10 Reps
Seated Calf Raise: 4 Sets Of 20 Reps

Workout 5:

Hack Squat: 3 Sets Of 4-6 Reps
Romanian Deadlifts: 3 Sets Of 8 Reps
Dumbbell Lunges: 4 Sets Of 25 Reps Each Leg
Leg Extensions: 3 Sets Of 20 Reps
Seated Leg Curl: 3 Sets Of 15 Reps
Calf Press On Leg Press Machine: 3 Sets Of 12 Reps

Tiddle

I like to do cardio intervals on my leg days... something like this..

15 minute warmup (either on the elliptical, TM or stairclimber)

set of squats, lunges, leg extension, leg curl, ab/adductors, calf raises (or whatever leg exercises you feel like doing...)

15 minutes cardio

set of squats, lunges, leg extension, leg curl, ab/adductors, calf raises

15 minutes cardio

set of squats, lunges, leg extension, leg curl, ab/adductors, calf raises

15 minutes cardio

cooldown/stretch.

my favorite is to do this with the stairclimber, always gives me a great workout!

imagymrat

Does the cardio in between hinder what you can lift with your legs, or do you find that it helps? I'm curious, because i've never seen someone do interval training in between leg sets, i'm wondering about muscle fatigue. I work my leg muscles until failure, I can barely walk afterwards there so tight and like noodles :laugh: ...especially with the stairmaster, I tend to go towards the crossramp cause I hate that darn stairmaster :laugh: But if it WORKS for you, then I am definitely all for it. You must be exhausted afterwards! that's pretty intense