Friscochick
New member
I'm trying to get my legs really built and toned... Although i dont want to "overtrain" them i want to bust my ass.. Would working them maybe twice a week do more than good in your opinion??
Working Legs more than once a week?
- Thread starter Friscochick
- Start date
Friscochick
New member
more bad than good lol!?
Friscochick
New member
hey 70- thanks for replying.. that is what i thought too, but i'm a very petite woman.. So although my quads are nice and build.. i want more!! Here is a sample of my rountine
Squats/ 4-5 Sets
Warm-up 20reps w/olympic bar
1-15 reps 65 pounds
2- 12 reps 95 pounds
3- 10 reps 115 pounds
4- 8 reps 135 pounds (1 plate each side 45's)
5- 6 reps 155 pounds
Abductor Squats (made up name) Inner thigh squats/5 sets
45 pounds bar 20 reps
55 pounds 15 4 sets.
I stay at light weight for these.
Lunges/4-5 sets
Olympic 45 bar 20 reps (counting both legs)
55 15 reps
60 12 reps/ Highest i can go on a lunge (2-3 sets)
Leg Extention 4 sets
20reps 50 pounds
15reps 70pounds
12reps 90pounds
10-8 reps 115 pounds
Hamstring kick back machine 4 sets
Same pyramid effect. Lighter weight
Stand up hamstring machine/4sets
Same Pyramid effect
Dead Lifts/5 sets
Olympic bar warmup 20reps
55 pounds 15 reps
65 pounds 12 reps
70 pounds 10-8-6 reps 3sets at same weight.
Good Morning/for back and hamstring 2-3 sets
20 pound barbell
platform setups. with 10 pound plates in each hand 7 sets of 20 reps
Calves- Seated calf raises 5 sets
Stonecolds 75 rep calve raises on standup calve raise machine
Then abs =)
Squats/ 4-5 Sets
Warm-up 20reps w/olympic bar
1-15 reps 65 pounds
2- 12 reps 95 pounds
3- 10 reps 115 pounds
4- 8 reps 135 pounds (1 plate each side 45's)
5- 6 reps 155 pounds
Abductor Squats (made up name) Inner thigh squats/5 sets
45 pounds bar 20 reps
55 pounds 15 4 sets.
I stay at light weight for these.
Lunges/4-5 sets
Olympic 45 bar 20 reps (counting both legs)
55 15 reps
60 12 reps/ Highest i can go on a lunge (2-3 sets)
Leg Extention 4 sets
20reps 50 pounds
15reps 70pounds
12reps 90pounds
10-8 reps 115 pounds
Hamstring kick back machine 4 sets
Same pyramid effect. Lighter weight
Stand up hamstring machine/4sets
Same Pyramid effect
Dead Lifts/5 sets
Olympic bar warmup 20reps
55 pounds 15 reps
65 pounds 12 reps
70 pounds 10-8-6 reps 3sets at same weight.
Good Morning/for back and hamstring 2-3 sets
20 pound barbell
platform setups. with 10 pound plates in each hand 7 sets of 20 reps
Calves- Seated calf raises 5 sets
Stonecolds 75 rep calve raises on standup calve raise machine
Then abs =)
Friscochick
New member
I meant platform "stepups"
Wow that is alot of total sets for legs Frisco.Have you ever thought of just doing 4 basic excercises for legs at really high reps.You are using alot of energy in that routine.How bout
Barbell Squats /4 sets
Seated leg extensions/4sets
Lying leg curls/4sets
Stiff legged deads ,with ever so slight bend to the knees/4sets
Seated calf raise/ 3sets toes pointed in/3 sets toes pointed out/6sets
Go higher than ten on the reps no less than 15 reps per set
You can finish off with lunges /walking lunges
This the routine I am using
Change this routine up every 6/8 weeks and alternate excercises
Hope this helps
Barbell Squats /4 sets
Seated leg extensions/4sets
Lying leg curls/4sets
Stiff legged deads ,with ever so slight bend to the knees/4sets
Seated calf raise/ 3sets toes pointed in/3 sets toes pointed out/6sets
Go higher than ten on the reps no less than 15 reps per set
You can finish off with lunges /walking lunges
This the routine I am using
Change this routine up every 6/8 weeks and alternate excercises
Hope this helps
Friscochick
New member
Thanks... that looks easy!! hee hee ok, so since this is alot easier than my normal rountine can i do it twice a week or no you think??
Friscochick
New member
Lunges are a straight Bitch.. but they are ALWAYS! apart of my rountine.. Stepups too are good also a bitch and half tho.. but maybe i'm doing to much.. Fyre what do you think of my rountine?
I love working legs twice a week but I do it differently than I think you meant... I split up my legs into quads/ass and hamstrings...
example)
Mon: Quads/ass/hamstrings
Squats: 3-4 sets
Deep front squats as cooldown: 2 sets
Step-ups or Lunges 3 sets
Leg extensions 3 sets
Calves 2 exercises 2-3 sets each
Thurs: Hamstrings/calves
Straight leg dead lifts 1 warmup + 3 sets
1 leg Standing leg curls 3 sets
2 leg lying leg curls 2 sets
Calves 2 exercises 2-3 sets
It's an awesome feeling when u split up hams/quads IMO... plus u get the effect (mentally) that you are working legs twice a week... I usually do lower back w/ hamstrings too b/c of straight leg deads hits em pretty good...
Hope that helps...
example)
Mon: Quads/ass/hamstrings
Squats: 3-4 sets
Deep front squats as cooldown: 2 sets
Step-ups or Lunges 3 sets
Leg extensions 3 sets
Calves 2 exercises 2-3 sets each
Thurs: Hamstrings/calves
Straight leg dead lifts 1 warmup + 3 sets
1 leg Standing leg curls 3 sets
2 leg lying leg curls 2 sets
Calves 2 exercises 2-3 sets
It's an awesome feeling when u split up hams/quads IMO... plus u get the effect (mentally) that you are working legs twice a week... I usually do lower back w/ hamstrings too b/c of straight leg deads hits em pretty good...
Hope that helps...
Friscochick
New member
forte said:I love working legs twice a week but I do it differently than I think you meant... I split up my legs into quads/ass and hamstrings...
example)
Mon: Quads/ass/hamstrings
Squats: 3-4 sets
Deep front squats as cooldown: 2 sets
Step-ups or Lunges 3 sets
Leg extensions 3 sets
Calves 2 exercises 2-3 sets each
Thurs: Hamstrings/calves
Straight leg dead lifts 1 warmup + 3 sets
1 leg Standing leg curls 3 sets
2 leg lying leg curls 2 sets
Calves 2 exercises 2-3 sets
It's an awesome feeling when u split up hams/quads IMO... plus u get the effect (mentally) that you are working legs twice a week... I usually do lower back w/ hamstrings too b/c of straight leg deads hits em pretty good...
Hope that helps...
wow i like this split too!
You guys rock!! hmmm im going to try both ways... See what is best for me
Any other ideas??
BTW Forte- What are "ass" excericses and what does YOUR ass lookm like? heeeeeee
You can have a lil sneak peak here...
http://www.intense-training.com/forums/showthread.php3?s=&threadid=857
Not really thrilled bout the pic but its an idea...
http://www.intense-training.com/forums/showthread.php3?s=&threadid=857
Not really thrilled bout the pic but its an idea...
Friscochick
New member
forte said:You can have a lil sneak peak here...
http://www.intense-training.com/forums/showthread.php3?s=&threadid=857
Not really thrilled bout the pic but its an idea...
man your making me work.. i need to register to check it out lol
Friscochick
New member
Friscochick said:
can you post here? I can access them
Fyre
New member
Hey Frisco, they've definitely given u some good ideas for training ur legs. Here's what I do: 6 sets of barbell squats , 4 sets seated or single standing hamstring curls, 4 sets of stiff legs and i finish off with 4 sets of smith machine lunges. I do switch it up every four weeks though. Some weeks I'll do front squats instead of barbell squats. I also do step-up instead of smith lunges sometimes as well. The key for me is to keep shocking the muscles. And as for calves, I do the 75 rep routine. Rep range for my leg routine? I usually use between 8 and 20 reps.
Fyre
New member
70w30 said:I thought I left the lunges in there ....
Mad you lost....
Fyre you checkin up on me .....lol
I did include the lunges in the routine outlined, dear
70w30, I have to check up on u...lol...and yes, I did see that u included them but they were thrown in there at the end...lol
Nice suggestions though guys!
