Good Leg program for women

[evansss]

I have a client who wishes to build her legs up. adductor's and abductors mostly im guessing with an emphasis on glute work too. anybody have any good programs that would be of use to her? thanks.

 

[Miss Muscle]

I got a great one.....

squats
bulgarian lunges
single leg lying hamstring curl
leg press
db romanian deadlift
standing calf raise
seated calf raise

Super set every 2 except for squats.....take 30 seconds in between each squat for 5 times.

 

[Miss Muscle]

You may want to take out the calf exercises depending on her goals.

 

[Fyre]

here's my current leg program but it's a killer!
Squats 4 sets 15 reps, 12 reps, 10reps and then 8 reps
the next three exercises are tri sets. I don't rest from one to the other.
Leg Press 15 reps, immediately to leg extensions for 15 reps and then finish the set with walking lunges.(around the room) which is about 15 reps.

I do that giant set about 4 times and i'm pretty much dead after it....lol

If I've still got some steam in me..hehehe...I'll finish with some stiff leg deadlifts. I do calves on two other days during the week instead of on leg day.

I would certainly not suggest this program for a beginner though.

Is she a beginner or how long has she been training for?

 

[evansss]

here's my current leg program but it's a killer!
Squats 4 sets 15 reps, 12 reps, 10reps and then 8 reps
the next three exercises are tri sets. I don't rest from one to the other.
Leg Press 15 reps, immediately to leg extensions for 15 reps and then finish the set with walking lunges.(around the room) which is about 15 reps.

I do that giant set about 4 times and i'm pretty much dead after it....lol

If I've still got some steam in me..hehehe...I'll finish with some stiff leg deadlifts. I do calves on two other days during the week instead of on leg day.

I would certainly not suggest this program for a beginner though.

Is she a beginner or how long has she been training for?

i actually ended up deciding against training her. for various reasons, formost being an absolute headache to deal with. she was the typical, "i play tennis a few times a week, but wanna focus on my adductors/abductors ass" kinda thing. im liking that workout though fyre, you must have some killer wheels!

 

[Fyre]

i actually ended up deciding against training her. for various reasons, formost being an absolute headache to deal with. she was the typical, "i play tennis a few times a week, but wanna focus on my adductors/abductors ass" kinda thing. im liking that workout though fyre, you must have some killer wheels!

hehe..glad you like the program. My legs are definitely a strong point. I love training them. Love squatting and lunging!

 

[irongirl]

here mine ..im precontest so i focus on glutes alot.
ass to ankles
leg press
curl
reverse hyper
ext
sldl
all 3 x20 30 walking lunges between each set...great cardio too!

 

[Miss Muscle]

here mine ..im precontest so i focus on glutes alot.
ass to ankles
leg press
curl
reverse hyper
ext
sldl
all 3 x20 30 walking lunges between each set...great cardio too!

I find when I'm doing my leg day it feels like a cardio workout also!!!!

 

[Fyre]

here mine ..im precontest so i focus on glutes alot.
ass to ankles
leg press
curl
reverse hyper
ext
sldl
all 3 x20 30 walking lunges between each set...great cardio too!

Your legs must feel like they're going to fall off...lol
Lunges between sets, that's a lot of lunges!!!
I just may give that a shot!