about my Leg routine

[FreeDOOM]

My legs are under developed compared to my upper body from the months of neglect I gave them. I guess I am just one of peeps who never found the time to give the lower body that same attention as the upper "or didnt want to". Anyways I know have plenty of motivation and for the last couple weeks My first day in the gym for the week is just for legs. I am looking for overall development and mass.

I target Quads with
4 sets squats
4 sets hack squat or smith leg press

I target Hams with
4 sets lying hamstring curl
4 sets reverse leg curl

I target gastrocnemius with
4 sets of seated calf raise
4 sets of calf raises on the angled leg press
2-4 sets of standing calf raises

What do you guys think? I understand the the Hams do get a work out with the squatting but I feel that most of the emphasis goes to the quads and am not satisfied that my hams got hit good enough.

[1badcamaro]

straight leg dead lifts for hams....you'll feel it the next day, trust me.

[DSM4Life]

My legs are under developed compared to my upper body from the months of neglect I gave them. I guess I am just one of peeps who never found the time to give the lower body that same attention as the upper "or didnt want to". Anyways I know have plenty of motivation and for the last couple weeks My first day in the gym for the week is just for legs. I am looking for overall development and mass.

I target Quads with
4 sets squats
4 sets hack squat or smith leg press

I target Hams with
4 sets lying hamstring curl
4 sets reverse leg curl

I target gastrocnemius with
4 sets of seated calf raise
4 sets of calf raises on the angled leg press
2-4 sets of standing calf raises

What do you guys think? I understand the the Hams do get a work out with the squatting but I feel that most of the emphasis goes to the quads and am not satisfied that my hams got hit good enough.

Seems like a bit much. What i try and do is focus one week on my hams then the next on my quads. So one day i might squat, front squat, hack then do seated rear ext for hammy and than im done.

[green22]

Just pound the crap out of quads and hams 1 time per week. You cant train them together or seperate, doesnt really matter imo. just bust ass on both. Use the basics:
free bar squats
leg presses
hacks
lunges
extentions
stiffs
various curls

legs are like the rest of your body, basics work the best. Dont over think things and you will be fine.

[BBall6]

straight leg dead lifts for hams....you'll feel it the next day, trust me.

That will definitely make you feel it in the hams. You could also mix in some good mornings as well for the hams.

[FreeDOOM]

That will definitely make you feel it in the hams. You could also mix in some good mornings as well for the hams.

Yeah I did good mornings the other day for lower back and the next day i was sore in the hamstrings and back.

[AdamGH]

Want to really work yourself? I like to do heavy squats, 4-5 sets. Standard 2 min rest between sets. Then afterwards, get like 30-45lb dumbbells(depending on how you feel) and do 4 sets of dumbbell lunges with reps of 10. Once you catch your breath, start the next set. Then finish it off with 4 sets of heavy leg extensions reps of 10, with only about 1 min rest between sets. Your legs will be done!