Legs

[nawaaz]

My favorite body part to train. Been a long while, and I've been checking on the forvm before my rotation exams - this place motivates the shit out of me.

Thought I'd share this quad workout of mine. Works wonders for me.

Warm up 10 minutes bike.
Squats 140kg x 12
180kg x 10
200kg x 10
210kg x 10 All the sets being normal stance
Unload - 4 sets of 100, 120, 140 to failure, using a wide stance.
Front squats - 4 sets of 10.

Leg presses - 4 sets of 15

Leg extensions - 4 sets of 10, giving a big squeeze on top of each rep, and holding for 2-3 seconds.
Drop the weight, do 4 sets of single leg extensions to failure.

Standing and seated calf raises follow.

AND to finish it up do 15 minutes of cardio.
I do my hams a different day, on their own but sometimes with triceps.

Hope you guys enjoy that w/o.

Peace, nawaaz.

[Maharg]

For those not in the know, 210KG is 462lbs. So to squat that for 10 is awesome bro. Looks like a great leg day.

[js71474]

Killer leg work and 462....damn bro, that's some serious squatting!! Looks like a great quad workout, appreciate you sharing!

[shizz702]

That's ridiculous weight on those squats man! I can only imagine what your leg pressing. You must have been doing this for a while...

[Gunz]

My favorite body part to train. Been a long while, and I've been checking on the forvm before my rotation exams - this place motivates the shit out of me.

Thought I'd share this quad workout of mine. Works wonders for me.

Warm up 10 minutes bike.
Squats 140kg x 12
180kg x 10
200kg x 10
210kg x 10 All the sets being normal stance
Unload - 4 sets of 100, 120, 140 to failure, using a wide stance.
Front squats - 4 sets of 10.

Leg presses - 4 sets of 15

Leg extensions - 4 sets of 10, giving a big squeeze on top of each rep, and holding for 2-3 seconds.
Drop the weight, do 4 sets of single leg extensions to failure.

Standing and seated calf raises follow.

AND to finish it up do 15 minutes of cardio.
I do my hams a different day, on their own but sometimes with triceps.

Hope you guys enjoy that w/o.

Peace, nawaaz.


reeeeedic workout bro.. 462 for a 10 piece thats insane man... i wanna see this

[sanga]

Agreed, very good weight.

[Cellerator65]

nice quad work, what do u do for hamstrings?

[nawaaz]

Hamstrings workout:

Goodmornings
4 sets of 15 with the legs stiff 100, 100, 120, 120kg
4 set of 10 with the knees bent same weight

Stiff legged deadlifts
4 sets of 10 - 100, 120, 140, 140kg
1 set of 160 to failure

Leg curls
Run the rack with both legs
Run the rack with one leg - with a squeeze on top of the movement.

Finish with calves and cardio.

Hope you guys enjoy -
peace, nawaaz

[biged31]

Awesome leg routines, I did similar routines before I was injured and reading this made me remember what it felt like. I hope to get back there soon. Thanks Bro.