This leg workout is not designed for a beginner. If you are a beginner then modify the reps to 10-12 and keep the weight low. Adjust the weight according to your strength. The last couple reps should be challenging. Rest about 1 -2 minutes between sets.
The first three exercises are supersets. This means that once you are done completing the first exercise immediately move onto the second exercise. If you do not know how to perform an exercise look it up on BodyBuilding.com ! There are videos and detailed explanations for all the exercises.
- 3 x 15 – Smith Machine Squat (normal stance)
- 20 Bench Lateral Shuffle (step up and alternate feet side to side)
- 3 x 15 – Smith Machine Squat (sumo stance)
- 20 Bench Jump Overs ( hold the front of bench and jump side to side)
- 3 x 15/leg – Smith Machine Stationary Lung with KB
- 20 Jumping In and Out Squats
- 3 x 15 – Smith Machine Hip Thrusts
- 3 x 15 – Leg Curls
Here I usually take a minute to rest and get some water before moving to the “ab area”. Then….
- 3 x 15 – Hanging Leg Lifts
- 3 x 15 – Glute Bridge
- 3 x 15/leg – Lying Leg Abductors
Stretch for 5 minutes! Make sure you drink plenty of water and eat a high protein and carb meal within an hour afterwards! Work hard friends!
