All of our Leg, Thigh and
Quad Lifting / Workout Programs and routines are 100% free
These
programs are from Hardcore
Lifters and experienced bodybuilding professionals who have proven
themselves
Leg Workout
#1 - Pure Strength then Definition
-
Squats - Warm up then 4 sets 6-10 reps
-
Leg Press or Leg
Press machine - 5 sets 6-10 reps
-
Leg Extensions - 5
sets 8-12 reps, optional* - on last set perform a stripping / strip
set view strip sets here >
Leg Workout
#2 - Targets Upper, Middle and Lower Chest Muscles
-
Hack Squats - Warm
up then 4 sets 6-10 reps
-
Lunges - (Barbell
behind the neck resting on shoulders or holding dumbbells by your
hips using one leg at a time) - 5 sets 8-10 reps
-
Leg Extensions -
(Extend, fully flex and hold for a brief second at the peak... then
do the negative slowly) 5 sets 8-12 reps
Leg Workout #3 -
-
Warm up with 2 sets
of Single Leg, Leg Extensions
-
Leg Press - Warm up
then 4 sets 6-10 or up to 12 reps
-
Smith Machine Squats
- Warm up then 3 or 4 sets 6-12 reps
-
Leg Extensions - 3 or
4 sets heavy for 8-12 reps
Other Leg,
Thigh and Quad exercices
-
Front Squats
-
Machine Squats
-
Heavy Half Squats
-
Lunges
Leg Training Tips
during Leg Extensions - Exercises for the Vastus
Medialis (inner quadriceps), Vastus Lateralis (outer
quadriceps) and the Rectus Femoris (upper middle Quadriceps
Muscle.
view >
|
