| Total Leg Shredder ;-) | |
Sample Routine #1:
Warm up on the recumbent bike: 6-8 minutes at a moderate level (level 3 or 4 is enough)
Leg Extension:
Set #1: Weight:
?? lbs Reps:
22 Rest: 40 seconds
Seated Leg Curl:
Set #1: Weight:
?? lbs Reps:
25 Rest: 40 seconds
Barbell Reverse Lunge: (free
bar, not smith machine)
Set #1: Weight:
?? lbs Reps:
12 per leg Rest:
60 seconds
Set #2: Weight:
?? lbs Reps:
10 per leg Rest:
60 seconds
Set #3: Weight:
?? lbs Reps:
10 per leg Rest:
70 seconds
Set #4: Weight:
?? lbs Reps:
failure
Rest: 70 seconds
Leg Extension:
Set #1: Weight:
?? lbs Reps:
22 Rest: 40
seconds
Seated Leg Curl:
Set #1: Weight:
?? lbs Reps:
25 Rest: 40
seconds
Single Leg Leg Press:
Set #1: Weight:
?? lbs Reps:
15 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
15 Rest: 45
seconds
Set #3: Weight:
?? lbs Reps:
failure Rest: 60 seconds
Leg Extension:
Set #1: Weight:
?? lbs Reps:
22 Rest: 40
seconds
Seated Leg Curl:
Set #1: Weight:
?? lbs Reps:
25 Rest: 40
seconds
Sumo Squat w/dumbbell:
Set #1: Weight:
?? lbs Reps:
22 Rest: 25
seconds
Romanian Deadlift:
Set #1: Weight:
?? lbs Reps:
22 Rest: Work
Out Complete
Sample Routine #2:
Warm up on the recumbent bike: 6-8 minutes at a moderate level (level 3 or 4 is enough)
Leg Extension:
Set #1: Weight:
?? lbs Reps:
22 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
18 Rest: 45
seconds
Set #3: Weight:
?? lbs Reps:
failure Rest: 60 seconds
Leg Curl:
Set #1: Weight:
?? lbs Reps:
20 Rest: 50
seconds
Set #1: Weight:
?? lbs Reps:
20 Rest: 60
seconds
Single Leg Leg Press:
Set #1: Weight:
?? lbs Reps:
18 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
15 Rest: 45
seconds
Set #3: Weight:
?? lbs Reps:
failure Rest: 60 seconds
Barbell Reverse Lunge: (free
bar, not smith machine)
Set #1: Weight:
?? lbs Reps:
12 per leg Rest:
60 seconds
Set #2: Weight:
?? lbs Reps:
10 per leg Rest:
60 seconds
Set #3: Weight:
?? lbs Reps:
10 per leg Rest:
70 seconds
Sumo Squat w/dumbbell:
Set #1: Weight:
?? lbs Reps:
22 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
20 Rest: 45
seconds
Narrow Stance Box Squat:
Set #1: Weight:
?? lbs Reps:
failure Rest: Work
Out Complete
Sample Routine #3:
Warm up on the recumbent bike: 6-8 minutes at a moderate level (level 3 or 4 is enough)
Sumo Squat w/dumbbell:
Set #1: Weight:
?? lbs Reps:
22 Rest: 30
seconds
Romanian Deadlift:
Set #1: Weight:
?? lbs Reps:
22 Rest: 45
seconds
Sumo Squat w/dumbbell:
Set #2: Weight:
?? lbs Reps:
20 Rest: 40
seconds
Romanian Deadlift:
Set #2: Weight:
?? lbs Reps:
20 Rest: 45
seconds
Barbell Reverse Lunge: (free
bar, not smith machine)
Set #1: Weight:
?? lbs Reps:
12 per leg Rest:
60 seconds
Set #2: Weight:
?? lbs Reps:
10 per leg Rest:
60 seconds
Set #3: Weight:
?? lbs Reps:
10 per leg Rest:
70 seconds
Narrow Stance Box Squat:
Set #1: Weight:
?? lbs Reps:
failure Rest: 70
seconds
Single Leg Leg Press:
Set #1: Weight:
?? lbs Reps:
18 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
15 Rest: 45
seconds
Narrow Stance Box Squat:
Set #1: Weight:
?? lbs Reps:
failure Rest: 70
seconds
Leg Curl:
Set #1: Weight:
?? lbs Reps:
20 Rest: 50
seconds
Set #1: Weight:
?? lbs Reps:
20 Rest: 60
seconds
Leg Extension:
Set #1: Weight:
?? lbs Reps:
22 Rest: 45
seconds
Set #2: Weight:
?? lbs Reps:
18 Rest: Work
Out Complete