This Workout is For Beginner/Intermediate to Intermediate/Advanced Lifters!
General Workout Guidelines:
-6-12 Reps per set
-30-90 seconds rest between sets
-Foam roller legs and back before and after workout if you have the time
-Protein and simple carbs after workout!!!
(x = 1 set)
Gym Leg Workout:
3x Leg Extension Machine (50 lbs) (Foot Pad on "S") (Seat Back Pad at 2nd to last notch)
2x Leg Curl Machine (50 lbs)
2x Physioball Leg Curls (lying on your back, heels on top of ball, hips up whole time, curl ball in towards you)
3x Dumbbell Wide Squats with 15-20 lb dumbbells (in each hand)
3x Barbell Squats 95-105-115 lbs (bar weighs 45) Set rack to just below shoulder height for easy liftoff, use safety bars on sides!
2x Plate Loading Leg Press with 45 and 25 on each side, don't lower down past 90 degree knee bend
2x Dumbbell Stiff Legged Deadlifts, 25-35 lb dumbbells depending on energy level and how low back is feeling
2x Alternating dumbbell lunges with 10-15 lb dumbbells in each hand (6-8 reps on each)
2x Seated Calf Raise Machine (light! maybe just a 25 lb plate so you can more easily raise it off the rack)
2x Standing Calf Raises off a step or elevated platform, single legs first, then both feet at the same time until you get a huge burn.
*Stretch* (Quads, Hamstrings, Calves, Lower Back)