I have a hard time designing my leg workouts.
Usually, I put a couple of quad exercises together with one hamstring and one calf exercise and call it good.
My biggest fear is not being able to walk the next day, so I usually err on the side of caution.
On the other hand, if I don’t hurt a little bit the next day, I feel like I wasted my time.
I felt like my last leg workout was a little worthless, so I decided to change it up a little bit.
I Google’d ‘leg workout’ and selected the link from bodybuilding.com.
Here’s the workout I did today (with some slight modifications):
Barbell Squats 4 x 4-6
I rarely ever do these when I’m working out solo, so I did them on the Smith Machine today. My plan is to work up to doing them with a free barbell, but I wanted to get a feel for the motion, since I also did them as front squats.
Dumbell Lunge 4 x 12
I did alternating sets of front and back lunges.
Leg Press 3 x 12-15
I wasn’t sure how much weight I could do on the leg press machine. I started with three plates and worked up to five. On the third set, I rep’d it out and felt I could go a little heavier, so I went with six plates, but could only get out ten quality reps. If I hadn’t done the first set with three plates, I probably could have gotten out the last few reps with six plates.
Lying Leg Curl 3 x 12
For each set of leg curls, I did four reps with neutral toes, four reps with my toes facing inward, and four reps with my toes facing outward.
Leg Extensions 3 x 20
These killed me. I was only able to do a maximum of twelve reps before I had to stop. After a brief rest, I completed the rest of the reps in the set.
Standing Calf Raises 4×12
My quads were so fatigued that I had to take a short break before starting my first set of these.