A Leg and abs Routine

**srebrenica** · 01-20-2009, 10:31 PM

anyone out there have really good routine for legs and abs i really need to work on my calves there arent getting big any help will be helpful

**Voland** · 01-21-2009, 08:50 AM

i'm i no position to post a good leg WO.
But regarding abs, don't waste your time doing that, they get targeted in most of the excersises. If you want to do them for fun or cos you like doing them then ok, just do some 4x25reps crunches once a week.

**Jfew44** · 01-21-2009, 10:31 AM

Squats, Lunges, Straight Leg Deads, Hack Squat, Leg Press, Endless Calve Raises for legs, crunches, leg raises, and cable crunches for abs. There's countless routines, just find one that fits for you bro.

BTW, I agreed with Voland for awhile about abs, then herniated a disk because (allegedly) my abs were too weak. Started doing abs 3x/week and starting to feel good again.

**Jfew44** · 01-21-2009, 10:32 AM

Also, deads will work your legs so if you do them on back day (which is recommended), make sure its about 3 days away from your leg day.

**Jfew44** · 01-21-2009, 10:34 AM

Sorry keep forgetting stuff. What kind of workout are you doing for your calves? It's one of the hardest muscles to get to grow, like forearms, because you indirectly work them every day. Mine seem to respond best to 15-20 rep sets.

**Phate** · 01-21-2009, 09:31 PM

Originally Posted by srebrenica

anyone out there have really good routine for legs and abs i really need to work on my calves there arent getting big any help will be helpful

this is my leg routine from last workout, keep in mind i push till i almost throwup and i very frequently see stars during sets, so how much you get out of this is going to how much you put in to it

leg press 2-3 warmup sets of 15-20
leg press 4 set 12-15 reps
hack squat 4 sets 12-15 reps
ham curl 4 sets 12-15 reps
lunges or squat 4 sets 12-15 reps

every 4 set is a drop set