Killer Leg Workout
Over the past 4 years, I have built up my strength and muscle mass like crazy. The last few months, I have taken a different approach on my body. After gaining some weight, I realized I wanted to make a change. I know that my body reacts best to loads of cardio based workouts, so that's what I went after. Once I shed the extra pounds, I began to realize that I wasn't only losing the fat, but my muscle too. Which I knew would happen and I'm okay with! I wasn't afraid to lose some muscle, because I know the work that goes into building it and I was/am excited to get back on that journey.
Now that I am comfortable with the weight I am at, I am ready to get my muscle back to where it was. Below is one of my favorite workouts, which is leg day! Disclaimer though, it hurt to walk for a good 3 days after this workout. If you are just starting out in your journey, I suggest to lower your weight to prevent injury. You want to get your form correct first, and then allow the exercise to get harder with weight. Let me know what you think!
Check it out below :)
15 minute warm up on elliptical
5 sets, 15 reps of weighted squats on smith machine or squat rack
1st set - just bar
2nd set - 10lbs each side
3rd set - 25 lbs on each side
4th set - 25lbs on each side
5th set - 35lbs on each side
5 sets, 15 reps of weighted Roman deadlifts
10lbs on each side for all 5 sets
Walking lunges or stationary lunges
Holding 15lbs in each hand, 10 lunges per leg
Hip abductor machine (inner and outer)
5 sets, 15 reps of both inner and outer
Starting with heaviest weight between 80-100lbs, lowering by 10lbs each set
Donkey kicks on machine or cables
5 sets, 15 reps
50lbs for all 5 sets
15 minute cool down on elliptical
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