Saturday: Legs
Warm-up
5-10 Min dynamic warm-up or light jog/walk to raise your body temp to help increase heart rate and lubercate the joints.
I can’t say this enough, no matter how simple some of these movements are, you have to train with HIGH intensity to mechanical failure. Which means try to keep your form perfect through each movement while going to complete failure. Doing this will get the results you want.
All sets below are working sets and DO NOT include the warm up sets.
All rest times are 60-90 seconds unless otherwise noted in the workout.
Workout
Walking lunges 7x25 steps
Single leg leg press 3x20 each leg
Seated leg curl 3x15
Smith machine spilt squat 3x12 each leg
Standing calf raises 5x25 (2 second squeeze/isolation hold)