I looooove leg days!!! You will learn to love them, too, if you don’t already. 🙂 There is a video of my routine at the bottom of this post as well!
Here is just part of my typical leg day workout routine – these 5 exercises should take about 45 minutes to 1 hour to complete. You should rest about 30 seconds to 1 minute in between sets. LETS GET IT!
1. SQUATS (for that ass we all want). 5 sets, 10 reps each.
Start with hands about the same width as you would on the bench press, with your feet shoulder width apart (a little more than shoulder width is okay too. Make sure you are even on the bar!
Drop it like its hot. In other words, go as close to parallel as you can. Some like to drop that “ass to the grass”, which is safe if you are flexible and have a lot of experience with proper squatting form.
2. Bulgarian Split Squats. 5 sets, 10 reps each leg (100 squats total)
Find a short stool to put one foot on. You can do this with or without weights. Stand upright with your leg extended behind you, and place that foot on the stool. You should be far enough out so that when you squat, your knee doesn’t go past your foot.
3. Leg Press. 5 sets, 10 reps each.
4. Decline Leg Press. 5 sets, 10 reps each.
Once you have your desired weights racked on, place your feet a little narrower than shoulder width apart. (Several things to remember for the decline leg press: do not lock out your knees at the end of the platform, do not push off with the balls of your feet, and don’t lift your butt off of the seat when you lower the weights).
Push the bars on the side to release the weights, and bring them down, so that your legs are at a 90 degree angle or less. Do what is comfortable for you. If you want to practice a deep-release decline leg press, start with less weight on your rack – it’s easy to pull a muscle or hurt your back if you are not used to the form.
5. Hamstring Curls. 5 sets, 10 reps each.
Here is a video of my routine as well:
Let me know if you guys tried this workout! 🙂