I had a fab leg workout today, it consisted of mainly isolation exercises to improve detail rather than build general mass, which I'm already happy with. It went like this......
WARM-UP:
10 minutes on the stepper, contracting quads on each step & focusing my mind on the task ahead
QUADS:
Close Stance Leg Press
To target the outer sweep (vastus lateralis) - 3 working sets x 12 with the last set being rest-pause
Hack Squats
Once again to concentrate on outer sweep - 3 working sets x 12 with the last set being rest-pause
Dumbell Step Ups
Very much like a lunge but it isolates the quads - 2 working sets x 15 steps on each leg. Very tiring!
Dumbell Lunges
2 working sets - 40 steps
Single Leg Extension
3 sets x 15 reps
Leg Extension
3 sets x 12 reps - fully contracting & squeezing quads
HAMSTRINGS:
Seated Leg Curl
3 sets, 10 reps - holding & squeezing at end of range
Barbell Stiff-Legged Deadlif
3 sets, 10 reps - pausing at bottom of exercise to fully engage the hamstrings
ABDUCTORS:
Seated Abductor Machine
3 sets, 20 reps
WARM-UP:
10 minutes on the stepper, contracting quads on each step & focusing my mind on the task ahead
QUADS:
Close Stance Leg Press
To target the outer sweep (vastus lateralis) - 3 working sets x 12 with the last set being rest-pause
Hack Squats
Once again to concentrate on outer sweep - 3 working sets x 12 with the last set being rest-pause
Dumbell Step Ups
Very much like a lunge but it isolates the quads - 2 working sets x 15 steps on each leg. Very tiring!
Dumbell Lunges
2 working sets - 40 steps
Single Leg Extension
3 sets x 15 reps
Leg Extension
3 sets x 12 reps - fully contracting & squeezing quads
HAMSTRINGS:
Seated Leg Curl
3 sets, 10 reps - holding & squeezing at end of range
Barbell Stiff-Legged Deadlif
3 sets, 10 reps - pausing at bottom of exercise to fully engage the hamstrings
ABDUCTORS:
Seated Abductor Machine
3 sets, 20 reps
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