Thread: leg routiNE
09-14-2004, 10:26 AM #1
I have these legs and ass that are just massed out lil muscle mostly fat
i want to cut them down and get em defined
is this the right aproach
2 excercises for hammies 4 sets 12-15reps
4 excercises for quads 4 sets 12-15reps
2-3 excercises for calves 12-15 reps
also lookinf 4 a sick ab routine anyone have one of theses i am mess
09-14-2004, 03:58 PM #2Originally Posted by clubbinkid
and maybe throw in leg presses after squats.
if you want better legs, NOTHING and i mean NOTHING compares to SQUATS
09-15-2004, 09:37 AM #3
yea u dnt need to be doin that many exercises just concentrate on squats, curls and extensions as explained
09-15-2004, 09:53 AM #4
Split the legs into two workouts per week. Seperate quad from Bi's (Hamm). On the day you work Hams and Bi's do 3-4 sets of SLD (stiff legged deadlifts) 10-12 reps if using moderate weight....8-10 if you're lifting heavy. Next do leg curls 3-4 sets of 10-12 reps. Next up squats....feet wide and drop down as far you can without losing balence or pushing back up with your toes....press through the heel. 3-4 sets of 10-12 reps per set. lower the reps if you're going heavy. Last, do 3 sets of lunges with 10-12 reps per leg.....each week do a different kind of lunge...side, forward, reverse.....with barbell or dumbbells.
on the day you work quads: Step up's with a barbell across your shoulders...step up on a bench, not one of those little steps the girls use. Do 3 sets of 10 for each leg and add weight to the bar when you can. Next up, Squats....Front squats (bar across the front of the shoulders), and keep your feet close together, a little closer than shoulder wideth. Pull a bench up and squat until you feel the bench but don't sit down! You sit down all the way and you might not get back up. Third, Leg extentions, 3-4 sets but you'll do 21 reps each set. first seven reps point your toes together, next seven lift with toes pointed out and heels together and the last seven reps lift with toes pointing up. Last, and this is the finisher if you have the strength, leg presses.....I don't like leg presses so i do sqauts again but only holding dumbells and with an exercise ball between me and a wall.
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