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Off the Beaten Path Leg Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
81 minutes/day
Good for
Build Muscle
Equipment
Barbell, Lying Leg Curl Machine, Machine, Other, Sandbag, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This leg workout is designed to hit your lower body muscles like they've never been hit before. This workout places a bit more emphasis on calves and hamstrings that is typical for a leg workout, while still covering the compound lifts that will help your quads and glutes growing. The abnormality of this workout makes it perfect for intermediate lifters looking to improve their weaker points and facilitate muscle growth. 

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Day 1

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Seated Calf Raise Machine▶
1. Seated Calf Raise Machine
3 sets, 15 reps, (rest 60s)
Hold for 3 seconds on the bottom as well as on the top
Show Alternative Exercises
Single Leg Curl▶
2. Single Leg Curl
3 sets, 20, 15, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Deficit Deadlift demonstrationPlay Barbell Deficit Deadlift demonstration
3. Barbell Deficit Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12 reps, (rest 60s)
3-5 second negatives
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
5. Barbell Front Squat (weightlifting style)
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
6. Barbell Hack Squat
3 sets, 10, 15, 20 reps, (rest 60s)
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
7. Single-Leg Leg Extension
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
8. Standing Machine Calf Raise
3 sets, 30s, (rest 60s)
Show Alternative Exercises

Date Created: 4/28/2018, UTC


Last Updated: 9/11/2021, UTC

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