Leg Day From Hell

"I LOVE LEG DAY!"  If your lifting partner says that, consider never answering their texts again.  If anyone you know says that, consider bringing in professional help because they could be certifiably insane.

HOWEVER, the legs must be worked! Mainly so that we do not begin resembling an upside down triangle or get accused of our ancestors being chickens.. (LOL get it?? Like where do I come up with these gems right???)  

SOOOO if you're looking for a leg day that will leave you sore for 3 to 6 months so that we only have to train them a few times a yes LOOK NO FURTHER! Here it is!

THURSDAY-LEGS

Personally I do not perform squats, deadlifts, or power cleans due to a lower back injury I received years ago.  If you enjoy these exercises feel free to substitute them in for leg extensions and hamstring curls.

EXERCISE 1

PYRAMID SET***

·      Reps of 20,20,20,10,10,8,10,10,20,20,20- Leg press – (I personally start with 2 plates and go up 1-2 from there. Adjust to a good weight for you.)

·       

EXERCISE 2

·      5 sets- Straight leg dumbbell deadlift- 12 reps

NOTE: on straight leg dead lifts make sure to keep your chest up, core tight, and back straight.  You should go down until you feel a pull on your hamstrings then straighten back up.

EXERCISE 3

SUPERSET*

·      5 sets- Seated leg extensions- 8 to 12 reps (start with low weight and go up each set)

·      5 sets- Lay down hamstring curls- 8 to 12 reps (start with low weight and go up each set)

EXERCISE 4

·      5 sets- dumbbell lunge- 20 steps

EXERCISE 5

·      5 sets- calf raises- 20 reps

EXERCISE 6

·      4 sets- hack squat- MAX REPS (SHOULD BE LIGHT WEIGHT TO FAILURE EVERY SET)

Try this workout out and let me know what you think! send me a snap(twfrank111), text, or email with your input!!