Leg Workout – quads, hamstrings and calves

Today’s leg workout was hard, considering I still hadn’t recovered from my previous one on Tuesday!

squats superset with side lunges – 4 sets – squats: 10 feet together and 10 sumo. 10 side lunges each side.

Squats superset with deadlifts – squats: 10 reps, 1second hold at the bottom and squeeze at the top. Deadlifts: 10reps. 4 sets

Leg extensions superset with laying leg hamstring curls – Extensions: 25reps with a hold after each 5 (reduce to 20 for the 2nd round then 15, 10, 5) hamstring curls: lean on your elbows, 15, 12, 10, 8 ,8.

Seated hamstring curls superset with laying hamstring curls – seated: 20reps, laying: lay flat, double drop set, aim for 10 each drop. 4 reps.

Calves – seated calf raises, with standing calf extensions weighted and with standing calf raises. – seated: 10 feet normal, 10 feet turned in, 10 feet turned out. Standing on a step; hold a weight and ensure heels drop below flat level 15reps. Standing on the ground, unweighted and squeeze at the top of each rep 15 reps.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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