If you are looking to get strong, thick and well defined legs, follow along with my killer leg workout of the day for the next couple of months. My workouts are designed to maximize your leg size, strength as well as definition. If you follow a lean bodybuilding diet, your results will be much better. Emphasis is on strength as well as pump, so get ready to work your ass off. This workout is not designed for the weak or people who do not want to do a lot of work. To get big legs, you need to kick the crap out of them and this is what I will be doing. Be sure you are properly warmed up before performing this or any other exercises routine. Here is your leg workout of the day:
- Squats or Leg Press
There are many different types of squats you can do, so the choice is yours. Traditional barbell squats, hack squats, machine squats – or you can do leg press. I personally am doing V-Squats right now which are squats on a machine with back support. After doing a light warmup set of about 15 reps, you will be going up in weight for three sets. The first two sets you should use enough weight to tire out when reaching 12-15 reps. On the last set, you will be going heaviest and use enough weight where you can come close to maxing out your reps at about 8-10. There is no drop set on this exercise.
- Walking Dumbbell Lunges
Grab two dumbbells and you will be performing three sets. On this exercise you will be doing all the same weight and same number of reps. Choose a weight that tires you out after 12 steps per leg (24 total steps). Try to take as little rest as possible between your sets and perform a total of three identical sets. You should be nice and tired and your legs should be pumped.
- Lying Leg Curls
Be sure your hams are warmed up with a warmup set. Hop on the lying leg curl machine and you will be doing three sets. Your first set you should use enough weight to be getting fatigued at about 12-15 reps. Your next two sets you want to get 8-10 reps, each at a higher weight on each set. Immediately after your last set is complete, drop the weight to your first set weight and rep out until failure.
- Sitting Leg Curls
You will basically be doing the same exact thing that you did with the lying leg curls. Three incrementally higher weight sets with the same rep range. Be sure to go to failure on your drop set that immediately follows your third set.
- Sitting Calf Press
There are several machines that you can perform some sort of sitting calf press. You can also perform it on a leg press machine. You will be doing three sets: one with toes pointed forward, one with toes pointed out and one with toes pointed in. Use a weight where you are fatigued after getting about 15 reps on each set. After your last set, drop the weight a bit and rep out till failure.
- Standing Calf Press
You will be performing three sets, each incrementally higher. Be sure to have your toes forward, in or out on each set so they are always working a different part of your calf. Your first two sets you should use enough weight to get fatigued at 12-15 reps. On your last set, be sure it is heavy enough to fatigue at about 8-10 reps. Immediately after your last set, drop the weight to your starting set and rep out till failure.
Apt as stated earlier, this workout surely demands a lot of effort and strength. You don’t need to be a hulk to do this workout. Instead, look for the resources to gain the stamina and the strength to build your body suitable for this workout. Testosterone booster supplements are recent fame in the market that is constantly attracting the gym trainer’s attention. They claim the best to provide visible strength within days and guarantee bulky, ripped body with sustaining change. You can surely try them under guidance to kickstart this session.
This completes your leg workout. As with all my workouts, you will rotate either cardio and abs, and also rotate either traps, calves and forearms in addition to your arm workout. If you have any suggestions or comments, feel free to leave them below in the comments section. I am constantly trying to improve my and your workouts and value your input!