Leg Day is here! Some people like it, most people hate it and true gym rats love it! I love leg day! This workout was a volume based with lots of fun (for some, pain). Creating a set of wheels takes time, effort, intensity and a whole lot of pain threshold. You got to want some legs! Here's the workout in detail:
Warm up: 10 mins bike (pre-workout should be taken around this time)
[Legs]
Leg extensions
2 warm ups x 30-40 reps
150 x 25
160 x 25
180 x 20
200 x 15 (drop set to 160 x 20, 120 x 20, 20 partials at 120)
Right now, quads should be pumped but the fun is just beginning.
Safety Bar Squats (Ass to Grass or go beyond parallel)
135 x 20
225 x 20 x 3
Walking Lunges
20-30 x 4 steps going uphill
Hack Squats
3 plates x 20 x 7 (FST-7 style, 30-45 seconds rest between sets)
Right now, the blood is pumping and you got the "this is over yet face" but still got hamstrings to do. This is brutal! Legs will be super sore.
Seated Leg Curls
170 x 20 x 7 (FST-7 style, 30-45 seconds rest between sets)
Lying Leg Curls superset with Stiff Legged Deadlifts
100 x 20 x 4 superset with 50 lb dumbbells.
The workout is over. Stretch and get some post-workout shake or nutrition into your body ASAP. You might be walking out very slowly, I know I was. Plus, if you can, get into a ice bath to slow down the soreness. If you don't do that, put some ice packs on you. I have a ice head on my massager and I put that bad boy on high to reduce the soreness and make sure the DOMS didn't kick my ass!
I hope you try out this workout. Each workout varies. Give feed back and talk to you soon.
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