Please critique my leg workout

[kal300]

Age 27, weight 88KG. My goal is to add size and strength (I have weak legs)
no injuries but my left knee start to hurt after leg Extension


Legs Day:
Supersets: 4 sets Leg Curls 15reps + 4 sets Dumbbell DeadLift.
Leg curls first set 40KG 15reps
Leg curls 2-4 set 45KG 15reps
Dumbbell DeadLift: 4 sets 12KG 15reps

Leg Extensions: 4 sets 15reps

First set 35KG 15reps
Second set 40KG 15reps
Third set 45KG 15reps
Fourth set 50KG 15reps
Rest 1min then drop sets:
First set 50KG 8reps
Second set 45KG 8reps
Third set 40KG 8reps
Fourth set 35KG 8reps

Leg Press: 4 sets
First set 40KG 15reps
Second set 80KG 15reps
Third set 100KG 15reps
Fourth set 120KG 15reps
Rest 2min then drop sets:
First set 120KG 8reps
Second set 100KG 8reps
Third set 80KG 8reps
Fourth set 40KG 8reps


Barbell Squat: 4 sets 10reps
First set 20KG 10reps
2-4 sets 30KG 10reps

[sonnygll]

When you say 20KG, you mean just the bar? You're not on any gear yet are you?

You need to concentrate on mass building exercises. Plus leg extensions are hard on the knees, if you have knee pain, don't do extensions. You probably have calves smaller then my forearms too. So we'll add lots of that.

This is to build strength and size about half and half. Do 2 or 3 warmups first. Then load at 90% of 1 rep max. for 3 reps. Work most of these with pairs.

squats 6 sets by 3 reps
Romanian deadlift 6 sets by 3 reps

Pair these with 12 sets of calf raises or calf press, stop just short of failure, around 5 reps. Not seated. You knees must be straight. The soleus gets worked enough with squats so we concentrate on gastrocs here.

After that do 3x3 sumo stance deadlift loaded with all 25 lbs plates so it is lower to the ground. This works the inner thigh which is important for the look of your legs.

1 minute rest when alternating between squat and calf raise, or deadlift and calf raise. 2 minutes between straight sets of sumos.

This should take you about an hour to do, and a brutal hour it will be.