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High Rep Legs Compound Sets

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 59 minutes/day
Goals

Bodybuilding, Build Muscle, Tone Body

Equipment

Smith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine


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Average Exertion
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60%
Average Cardio Intensity
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20%

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

You can add this workout to your weekly routine of training but don't forget to respect the resting periods or your results may be compromised.

This is a workout of Myofibrillar Hypertrophy for your Legs.

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Description


Day 1 - Lower

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Circuit
Narrow Smith Machine Squat demonstrationPlay Narrow Smith Machine Squat demonstration
1A. Narrow Smith Machine Squat
4 sets, 14 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1B. Leg Extensions
4 sets, 12 reps, (rest 90s)
One leg at a time, changing without rest.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
2A. Seated Leg Curl
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2B. Barbell Romanian Deadlift
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3A. Barbell Hip Thrust with Bench
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
3B. Thigh Abductor
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Thigh Adductor demonstrationPlay Thigh Adductor demonstration
4A. Thigh Adductor
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Thigh Adductor demonstrationPlay Thigh Adductor demonstration
4B. Thigh Adductor
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
5A. Smith Machine Calf Raise
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Seated Calf Raise demonstrationPlay Smith Machine Seated Calf Raise demonstration
5B. Smith Machine Seated Calf Raise
4 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/1/2019, UTC


Last Updated: 10/29/2021, UTC

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