Steve weatherford leg day

Legs Workout routine

Barbell SquatLighten the weight after your first 2 sets.

4 sets of 8-10, 8-10, 10-12, 10-12 reps

Alternate 2 different foot positions.

3 sets of 10, 12, 14 steps per side 3 sets of 10 reps

Do a single dropset on each set.

3 sets of 8, 10, 12 reps 3 sets of 8, 10, 12 reps 4 sets of 12, 12, 20, 20 reps

Goal 2

Leg pressSimply doing more work with light weight for high reps isn't enough to get you lean. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. That will help boost excess post-exercise oxygen consumption (EPOC), which roughly translates to the number of calories you burn after your workout is over.

Simply doing more work with light weight for high reps isn't enough to get you lean. To keep your metabolism high, you still need that stimulus for building and keeping muscle size.

That's why the first exercise here is done straight-sets-style, but the rest of the workout consists of supersets with multijoint exercises, along with reduced rest periods and a high volume of work.

Notes

  • Do as many warm-ups as you need, but never take them to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target rep listed.
  • The first exercise is done with heavier weights, which is key for maintaining muscle tissue and keeping your metabolism high during periods of dieting.
  • Strive to keep your rest periods short and your heart rate up, making this as much a cardio activity as a muscle-building one.

Goal 3

Learning to squat can be a challenge, which is why the simple goblet version is a great place to start. The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves.

The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves.

This workout is largely machine based, which allows for a more controlled introduction to weight training. As your coordination improves and your muscles strengthen, move on to more challenging free-weight moves and heavier loads.

Leg press Walking dumbbell lunge Leg Extensions Leg Extensions
Source: www.bodybuilding.com


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Home Leg Workout Routine - Gym Style Leg Workout Routine
Home Leg Workout Routine - Gym Style Leg Workout Routine
Calisthenics Bodyweight LEGS Workout Routine
Calisthenics Bodyweight LEGS Workout Routine
MY GYM ROUTINE | Quad workout for lean legs
MY GYM ROUTINE | Quad workout for lean legs

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