Get Great Stems with this Killer Leg Workout!
Warm-up: 4×20 Leg extensions (light weight, just to get a pump in your quads)
Barbell Squats 4×12
Superset #1:
4×12 Leg press
4×15 Stiff-leg deadlifts
Superset #2:
4×12 Leg Extensions
Walking lunges with dumbbells
Superset #3:
4×12 Hamstring curls
4×30 calf raises with dumbbells
SAFETY TIPS/OTHER INFO:
Always warm up properly before each workout. Always use proper form to avoid injury. You should feel a burn in your muscle, but never a pain in your joints. Breathe properly and keep your core tight during all movements. When the muscle begins to burn, do an additional 2-3 reps. (if I say 15 reps, it should be burning by about rep 12). Go as heavy as you can while maintaining proper form (remember, you don’t want an injury).
If you do not know how to do a particular exercise, you can refer to this website for explanations and examples.
Move quickly from one exercise to the next:
- “Superset” – two exercises performed back to back with no rest in between
- “Dropset” – after the set, immediately drop the weight and perform another set with the same amount of reps (or more if you can.. the point is to burn-out the muscle)
I need a YouTube on this. I am a 50 year old weight lifting beginner.
Take a look at the exercise database I have posted in my Resources tab. It has examples of how to do every exercise that will be on my website! =)
did this today, awesome workout. my legs are shaking :p
How long do you rest between each super set?
im somewhat confused with supersets all the sudden. take superset 1 for example. Do i do 12 leg presses, then another 12 ect.. then go straight into deadlifts? Or do i do 12 leg presses, then deadlifts/do i go back and forth? Thanks!
You would do 12 reps one of exercise, 12 reps of the next, rest and then repeat =)
a minute or so =)
I was trying to follow you on tumblr but for some reason I couldn’t figure it out… I was wondering if you could post more information on at home workouts.. I don’t have the money right now to work out at a gym and was wondering if you could make a blog about at home workouts that give you the same benefits… especially leg workouts… thanks!!!!
🙂 correction: i am following your blog but I cannot post FAQs in your blog. thanks!
what workouts can you do with dumbbells and heavy weights at home that will work just as much as the gym weights?!
How long do you typically spend weightlifting? I realize “total gym time” can be a lot, with stretching, showering, changing etc., but these workouts seem (delightfully!) short for the great results you get with them!
30 minutes to an hour =)
Tried this today and it was great! Thanks for the workout!