randidiane
Cathlete
I was wondering if any of you had a really challenging leg workout routine that you do at the gym?
Thanks a lot
Randi
Thanks a lot
Randi
Rotation for legs at the gym
- Thread starter randidiane
- Start date
nspaulding3
Cathlete
This is super challenging for me (I don't know if if would be for you or not), but my legs are still sore three days later with this one.
Barbell Squats - 4 sets
Lunges - 3 sets
Leg extension machine - 3 sets
Leg curl machine - 3 sets
Stiff leg deadlifts - 3 sets
Adductor machine - 3 sets
Gute machine - 3 sets
Calf Raise machine - 3 sets
I go as heavy as possible that still allows me to complete anywhere between 8 and 15 reps. It takes me about an hour to complete.
I'll be curious to see if anyone else has any good routines for the gym.
Barbell Squats - 4 sets
Lunges - 3 sets
Leg extension machine - 3 sets
Leg curl machine - 3 sets
Stiff leg deadlifts - 3 sets
Adductor machine - 3 sets
Gute machine - 3 sets
Calf Raise machine - 3 sets
I go as heavy as possible that still allows me to complete anywhere between 8 and 15 reps. It takes me about an hour to complete.
I'll be curious to see if anyone else has any good routines for the gym.
LauraMax
Cathlete
Here's what I do:
Squats on the smith machine--I do these with toes pointed out so I can target my inner thighs also (3 sets 10)
Lunges on the smith machine--one leg at a time so it keeps the quads/glutes flexed through the entire workout (3 sets 10)
Leg presses (3 sets 10)
Leg extensions (3 sets 10) supersetted with calves (3 sets 15)
Standing ham curls--these are one of my faves, really targets the hams since you do one leg at a time (3 sets 10)
I go as heavy as I can. This w/o literally kicks my butt. I dread it every week but I always feel like I've accomplished something major when I'm done.
Squats on the smith machine--I do these with toes pointed out so I can target my inner thighs also (3 sets 10)
Lunges on the smith machine--one leg at a time so it keeps the quads/glutes flexed through the entire workout (3 sets 10)
Leg presses (3 sets 10)
Leg extensions (3 sets 10) supersetted with calves (3 sets 15)
Standing ham curls--these are one of my faves, really targets the hams since you do one leg at a time (3 sets 10)
I go as heavy as I can. This w/o literally kicks my butt. I dread it every week but I always feel like I've accomplished something major when I'm done.
Sekcy_Gymnast
Cathlete
Hey Randi,
Do you have a Dyna-band or does your gym have them? If you do, then I know two really great legs and butt workouts you can do with them. The first one targets the whole leg and butt, it doesn't have a name, but I'll explain it. Ok make sure you have a pathway or a large room you can move across. You tie the band at your calves, not too tight but not too loose. From this point you stand in like a squat position but not too low. Here you turn sidways, and step out with the first leg in front, then move the other one in next but don't bring them togather, you wanna keep that high squat position keeping the knees bent at all times. If you can do 2 laps with these going up and down the room or path, you but and hams will BURN}(. i hope I explained the well. The second one is easier (to explain not do:7) You need to hold on to a wall or something to do this. You keep the band tied, but yu put one part underneath your foot and the other one where you would have shoelaces. (you may wanna wear sneaks if you can, or the band may not stay) From here, the foot that the band is underneath you curl that leg up to target the hams. Do as many as you can and however manys ets you want. sorry this is so long.
Good Luck!
~Adri
Do you have a Dyna-band or does your gym have them? If you do, then I know two really great legs and butt workouts you can do with them. The first one targets the whole leg and butt, it doesn't have a name, but I'll explain it. Ok make sure you have a pathway or a large room you can move across. You tie the band at your calves, not too tight but not too loose. From this point you stand in like a squat position but not too low. Here you turn sidways, and step out with the first leg in front, then move the other one in next but don't bring them togather, you wanna keep that high squat position keeping the knees bent at all times. If you can do 2 laps with these going up and down the room or path, you but and hams will BURN}(. i hope I explained the well. The second one is easier (to explain not do:7) You need to hold on to a wall or something to do this. You keep the band tied, but yu put one part underneath your foot and the other one where you would have shoelaces. (you may wanna wear sneaks if you can, or the band may not stay) From here, the foot that the band is underneath you curl that leg up to target the hams. Do as many as you can and however manys ets you want. sorry this is so long.
Good Luck!
~Adri
My leg routine at the gym is the following:
warmup (100 walking lunges no weight around track)
4-5 sets squats on Smith machine 110# (plus one warmup set w/just bar)
3-4 sets lunges(each leg) with rear leg raised on step (40-60#lbs) Smith
3 sets each leg one legged squats (keep one leg raised off floor)Smith machine just barbell)
4-5 sets deadlifts
3 sets each cable leg lift with ankle cuff kneeling on bench (really hits glutes)
3 sets hamstring curls on machine
hope this helps
warmup (100 walking lunges no weight around track)
4-5 sets squats on Smith machine 110# (plus one warmup set w/just bar)
3-4 sets lunges(each leg) with rear leg raised on step (40-60#lbs) Smith
3 sets each leg one legged squats (keep one leg raised off floor)Smith machine just barbell)
4-5 sets deadlifts
3 sets each cable leg lift with ankle cuff kneeling on bench (really hits glutes)
3 sets hamstring curls on machine
hope this helps