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THE PERFECT LEG WORKOUT TO BUILD BIG STRONG LEGS

By Obi Vincent

Experience
Advanced (3+ years)
Time
56 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Squat Rack, Smith Machine, 1 x Kettlebell, Loop Bands, 1 x Dumbbell, Flat Bench, Leg Extension Machine, Stationary Bike, 2 x Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs. Full workout and a lot of top tips explained to help you throughout the workout.

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Day 1 - Hamstrings, Glutes, Quads, Calves, Back (Upper)

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Barbell Kang Squat demonstrationPlay Barbell Kang Squat demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Cossack Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
2 sets, 10 reps, (rest 60s)
Dropset: 10x10 4sec eccentric tempo and 1sec pause at the top and bottom of the movement.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Anderson Squat demonstrationPlay Anderson Squat demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Kettlebell Swing demonstrationPlay Banded Kettlebell Swing demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 10 reps, (rest 60s)
Heel Elevated
Time between exercises: 60s
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
3 sets, 10 reps, (rest 60s)
Heel Elevated
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1 set, 10 reps, (rest 60s)
Dropset of 4 (10/6/6/6)
Time between exercises: 60s
Tempo: 1/0/1/1
Show Alternative Exercises
Circuit
Stationary Bicycling demonstrationPlay Stationary Bicycling demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Hang Clean demonstrationPlay Dumbbell Hang Clean demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/19/2021, UTC


Last Updated: 11/1/2021, UTC

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