Anyone stalled with legs...try this!

**PaPaPumP** · 10-12-2001, 12:11 AM

Alright, I know you guys don't need advice on any workout routine, let alone legs. But just in case, I did this workout less than 6 hours ago, and My legs are feeling like Spaghetti. They're gonna be sore........YAY!!!

By the way, this is a very basic routine, but VERY effective. Do it, in this order for a couple weeks, than change the order, or mix in a new exercise or two.

Deadlifts- 4 Working Sets Set1:10 reps Set 2: 8 Set 3: 6 Reps Set 4: 4 reps<go balls to the wall on this last set> (Warmup thoroughly prior to starting this)

Walking lunges w/ d-bells

3 Working Sets, take 12-20 steps (6-12 reps each side) Do as heavy as you can go, staying with proper form. I sometimes go down to 10 steps (5 reps each) to really push it.

Hack Squats 3-4 Working Sets ( Depending on how much you got left...If you're doing it right, you should be about ready to go home for your protein shake by now). Rep down, starting with 10,8,6,(4)--Optional...but don't be a pussy and just stop because I said you could

***If you have ANYTHING left..... I barely made it without falling over.

.... Do one set of each of these: Leg Extensions, Leg curls. Go for the burn, you are looking to completely TAX them with these sets. But remember, just do ONE set, and be on your way. But that doesn't mean lolly-gag it....work for the burn. When you finish the last rep of your set of leg extensions....If all was done right, you should be crying to your mama!

Have fun, and get ready to feel pain.

P

**Ms Figure** · 10-13-2001, 04:25 PM

Ok ill do it on Thursday just for you and if i cant walk ill know where to find you LOL

**Tobey** · 10-13-2001, 04:35 PM

I've pritned this out and I'm gonna give it a try Tuesday night.
Alway's looking for somthing new. Thanks for the tip.
IC

**PaPaPumP** · 10-13-2001, 06:28 PM

LOL. i wa wsjust experimenting, i hardly ever do deads(I know im bad

). I just sais to myself whenm i was about to do squats .."nahh...let's do deads today, and boy did it work". It is 3 days after and i can still feel it. I'm lovin it, I hope you guys do to!!!

**dane26** · 10-14-2001, 07:20 PM

i'll try it thursday. sounds tough.

**PaPaPumP** · 10-15-2001, 09:08 AM

C'mon, if anyone can handle it, it's you Dane...LOL

. I've seen your pics.

**Billy Boy** · 10-15-2001, 09:37 AM

Never been a great fan of lunges but i may give them a go Cheers for the advice BaBABum F**K it I mean PaPaPump LOL

**PaPaPumP** · 10-15-2001, 11:37 AM

Soooo...now you're trying to mess with MY name?! LOL

That's ok, i deserved it.

**Mighty Joe** · 10-16-2001, 09:07 AM

Sounds Like a good leg workout!

Oh my.....its tuesday "Leg Day" Ok I'm off to the gym!

**Ms Figure** · 10-18-2001, 03:52 AM

Ok im off to the gym tonight lets see if i can walk tomorrow!!

**Iwan2bsolid2** · 10-19-2001, 06:12 PM

Yeah everytime I do straight leg dead my hammies kill me for a week..

I gotta a leg workout for you too...I love legs!

Warm up with Leg Exten. 3 sets 15-12-10 reps> to pre exaust.
Then hit Squats 3-4 sets 20-15-12 10 or 8> ass to floor!
Then hit Leg Press 3-4 sets :
feet high and wide for 10- then feet together for 10
same thing for 8
same for 6
same for 4

Then go back to the Leg Extens. 2 set of (1 legged) reps for 10-15
Then hit up Lying Leg curls or Strait Legged Deads for 4 sets 10-12 reps and let me know how ya feel.

_SOLID

**PaPaPumP** · 10-19-2001, 08:42 PM

Solid- I'll give it a go next thursday! Sounds killer!

**Tobey** · 10-21-2001, 08:01 AM

Great Routine!
I tried it last night in the gym and it was killer. The dead lifts were a mother! Gonna have to incorporate them more often in my routines. Thanks for the tip!
IC

**Iwan2bsolid2** · 10-21-2001, 12:12 PM

in the next 2-3 days you'll get to feel just how killer they were.

I LOVE EM>>_SOLID

Originally posted by Tobey
Great Routine!
I tried it last night in the gym and it was killer. The dead lifts were a mother! Gonna have to incorporate them more often in my routines. Thanks for the tip!
IC

**Morg** · 10-22-2001, 09:02 AM

sounds good,but wers the calf work????

**Iwan2bsolid2** · 10-22-2001, 10:55 AM

but if you want my calve routine, here it is...

4-5 sets of standing calve raises
10-20reps. Very heavy, heavy as possible still being able to maintain form and complete full reps.

4-5 sets of seated calve raises
same as above

4-5 sets on the Leg press machine
same as above

if you have a donkey calve machine use it! I'm not as lucky as you, but this is an excelent machine for the calves. also to mix it up you can do calves on a hack press machine.

*stretch and flex inbetween sets!! Pump those things up until there feel ready to explode!!

p.s. you must treat your calves as you would any other body part, so kill em. Heavy weight must be used in order to promote growth.

please do yourself a favor and work your LEGS & CALVES and work them hard, you don't wanna look like the guys who walk around the gym on chopsticks!

not many people work the legs so if you do you'll look that much better, and most important perportioned.

_SOLID

**killaB** · 11-07-2001, 02:52 PM

so i brought one of my friends to the gym to try your leg workout, and he was talking all day how that aint shit compared to his workout and we will try his next week. well we did it on monday and he is still bitchin about how sore his hammy;s and quads are. great workout. i think he may skip his "killer" leg workout on fri.