SP Premium
ACEHOLE023
10,000-14,999 SparkPoints 10,167
SparkPoints
 

Leg Day Routine

Sunday, May 21, 2017

Happy Sunday! Lately I've had several people ask me about my leg day routine so I figured I'd take some time and post it. While I did come up with this routine, I don't claim that it's right for everyone or better than any other routine, I'm simply posting it because it's been requested. If you find value in this routine and want more, add me on my other favorite app, JeFit! Without further ado... LEVEL: Beginner/Intermediate Rest Intervals: 30 seconds between sets Warm Up Stretching Walking (4 mph): 10 mins Elliptical (LVL 15): 8 mins Seated Calf Raises: 5 sets of 15 Hack Squat: 3 sets of 15 Weighted Standing Calf Raises: 4 sets of 12 Leg Press: 5 sets of 20, 1 set 5 rep max Bodyweight Standing Calf Raises: 4 sets until failure, once failure is reached, box jump and execute 10 more reps Single Leg Curl: 4 sets of 20 (10 each leg), 1 set of 10 with both legs Single Leg Extension: 3 sets of 20 (10 each leg), 1 set of 10 with both legs Medicine Ball Freemotion Abdominal Crunch: 3 sets of 15 Side Plank: 3 sets, 40 seconds (20 seconds each side) Abdominal Crunch Machine: 3 sets of 15 Jacob’s Ladder: 2 Minutes Stationary Bike: 15 minutes Walking (4 mph): 10 minutes Cool down stretching
Share This Post With Others
Member Comments About This Blog Post