|
MORE WORKOUTS TO TRY:
#7)
As #7, #8 and #9 all emphasise different parts of your thigh, they
work well together. Rotate between the three every leg workout (for
instance, if you work legs twice per week, do #7 Monday, hit #8
Thursday and #9 the following Monday).
#8) If your hams lag
behind your quad development, you can do this hamfocused workout in
addition to a regular leg workout each week.
#9) The adductor
machine mentioned is the one you place your inner knees against pads
and squeeze your thighs together against resistance. The abductor
machine is where you place the outside of your knees against pads
and open your thighs against resistance.
#10) Not only will
this workout improve your squat, but it will build mass
simultaneously. The superset is the same as a compound set, except
it involves two opposing muscle groups (in this case, quads and
hams).
#11) This is for
those of you who want to refine your thigh muscles. For the bench
jump, stand next to the long side of a flat bench, leap onto the
bench with both feet, then jump backward to the floor. As you become
more adept, go faster.
#12) If your quads
outmuscle your hams, this routine will help even the score.
#13) Tack this onto
your leg workout, or use by itself.
|
|
#7
QUADS EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Leg Press
|
5
|
15, 12, 10, 8, 6 |
|
Barbell Step-Up* |
3 |
10-12 |
| Hack Squat |
3 |
10-12 |
|
Leg Extension |
3 |
10-12 |
|
|
|
#8
HAMSTRINGS
EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Romanian Deadlift
|
4
|
12, 10, 8, 6 |
|
Leg Curl* |
3 |
10-12 |
|
Unilateral
Lying Leg Curl** |
2 |
15, 10 |
|
* Seated or standing. ** One leg at a
time.
|
|
#9
WIDTH EMPHASIS |
|
EXERCISE |
SETS
|
REPS
|
|
Smith-Machine Squat
|
4* |
10 |
|
Side Lunge** |
4 |
12 |
Adductor
Machine
(compound set with)
Abductor Machine |
3
3 |
6-8
12-15 |
* Two sets with feet 4-6 inches apart;
two sets with feet just outside
shoulder-width. ** Similar to lunge on "Legs
: Advanced Routine Shawn Ray",
but step out to each side rather than
forward.
|
|
#10
POWER UP YOUR
SQUAT |
|
EXERCISE |
SETS
|
REPS
|
|
Leg Extension
|
2 |
15 |
|
Barbell Squat |
8 |
15, 12, 10, 8, 5, 5, 3, 1 |
|
Leg Press |
4 |
12, 10, 8, 8 |
Leg Extension
(superset with)
Seated Leg Curl |
2
2 |
12
12 |
|
#11
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Leg Press Machine
|
4 |
15-20 |
|
Split Squat* |
3 |
15 |
|
Tri-Set: |
|
|
|
Hack Squat |
3 |
12-15 |
|
Alternating DB
Lunge |
3 |
10** |
|
Bench Jump |
3 |
15 |
* Like barbell lunge on "Legs
: Advanced Routine Shawn Ray",
except you stay in the forward position and
squat up and down (no stepping forward or
back).
** Per leg.
|
|
#12
PRE-EXHAUST |
|
EXERCISE |
SETS
|
REPS
|
|
Leg Extension
|
3 |
12-15 |
|
Smith-Machine Squat |
4 |
8, 10, 12, 15 |
Leg Press
(or) Hack Squat |
3 |
12-15 |
Lying Leg Curl 3 12-15
(compound set with)
Romanian Deadlift |
3
3 |
12-15
10, 10, 8 |
|
#13
CALF ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Standing Calf Raise
|
4 |
25, 20, 15,
10 |
Donkey Calf Raise
Machine |
2 |
20, 15 |
|
Seated Calf
Raise |
3 |
20, 15, 10 |
|
|
