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Leg Day Workout: Quads, Hamstrings, Calves

This document outlines a leg workout routine focusing on quads, hamstrings and calves. It includes exercises like leg extensions, squats, lunges, leg curls and calf raises performed over multiple sets and reps with short rest periods.

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biswas kirti
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45 views2 pages

Leg Day Workout: Quads, Hamstrings, Calves

This document outlines a leg workout routine focusing on quads, hamstrings and calves. It includes exercises like leg extensions, squats, lunges, leg curls and calf raises performed over multiple sets and reps with short rest periods.

Uploaded by

biswas kirti
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

4/7/23, 10:03 AM about:blank

Day 1: Quads, Hamstrings, Calves

LEG EXTENSION (WARM-UP SETS)


Use light weight and stop each set short of failure. Ramp up the weight each set until you reach your
working weight.

Leg Extension
2 sets, 10-15 reps (rest 1 min.)

Leg Extension
4 sets, 5-8 reps (rest 1 min.)

Barbell back squat


4 sets, 5-8 reps (rest 2 min.)

Leg Press
4 sets, 5-8 reps (rest 2 min.)

Barbell walking lunge


4 sets, 30 reps (alternating, 15 reps per side, rest 2 min.)

Hack Squat
Perform between 4 and 7 sets, depending on your experience level.
Flex your quads for 5-10 seconds during each rest period.
7 sets, 5-8 reps (rest 30 sec. )

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Seated Leg Curl


3 sets, 5-8 reps (rest 90 sec. )

Barbell stiff-legged deadlift


3 sets, 5-8 reps (rest 90 sec. )

Lying Leg Curl


3 sets, 5-8 reps (rest 90 sec. )

Seated Calf Raise


3 sets, 5-8 reps (rest 90 sec. )

Standing Calf Raise


3 sets, 5-8 reps (rest 90 sec. )

Calf Press On The Leg Press Machine


Perform between 4 and 7 sets, depending on your experience level.
Flex your calves for 5-10 seconds during each rest period.
7 sets, 5-8 reps (rest 30 sec. )

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