Legs and Calve Workout
This weeks Workout of the Week will focus on your Legs/calves .
1min Rest in-between sets unless specified
Exercise | 1 | 2 | 3 | 4 | 5 | 6 | TIPS |
Leg Extension (warm-up) | 50 | 50 | 1st set of leg extensions (50reps) are a warm up, stay from failure. 2nd round of Leg extension are all working sets with 1sec isometric squeeze | ||||
Barbell Squat | 12 | 12 | 10 | 10 | 8 | 8 | Keep stance shoulder width apart, chest out, head straight. On the eccentric make sure knees follow toes |
Leg Curls | 15 | 15 | 12 | 12 | 10/10 | Hips must stick to the pad, foot placement is up to your comfort (anywhere from shoulder width to feet together), movement must be controlled and with a 1sec isometric Hold | |
Leg Extension | 30 | 25 | 20 | 15 | 10/10/10 | ||
Dumbbell Stiff leg Deadlift | 10 | 10 | 10 | 10 | Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position | ||
Dumbbell Goblet Squat | 10 | 10 | 10 | 10 | Keep at a close stance. Dumbbell at chest height. Keep elbows as close to the dumbbell as possible. Control movement through the eccentric, go just below parallel and not lower. | ||
Standing Calve Raises | 10 | 10 | 10 | 10 | 10 | No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold. | |
Seated Calve Raises | 10 | 10 | 10 | 10 | 10 |