Moving on from philosophising about the sport and how it affects our everyday lives, I am posting a programme that I did, and that I though worked quite well. Here is my leg work out from last week. I was real happy with it – though of course, I know some you guys out there may say ‘hey you over-did this’ or ‘that could have been better’... and that’s ok. Improvements could always be made.
Anyway, here it is, hope you enjoy it, and feel free to post comments about it if you have tried it out.
Warm-up
Stationary bike for about 3-5mins, nice and light to get the blood flowing.
Quads
Exercise one:
Barbell squats (heavy) - feet to be positioned a bit wider than shoulder width
A warm up set of 20 reps nice and light with a full range of motion
4 working sets
• Set one: 10 reps
• Set two: 8 to 10 reps
• Set three: 6 to 8 reps
On these three sets increasing weight to failure.
• Set four: 15 plus reps with lightish weight just to get a nice pump
Exercise two:
Leg extensions (dropdowns)
• 3 working sets which each set consisting of 3 dropdowns of 12 to 15 reps
Exercise three:
Leg press (heavy) – feet in closed position
3 working sets
• Set one: 10 reps
• Set two: 10 reps
• Set three: 6 reps
On these three sets increasing weight to failure.
Exercise four:
Hack squat (dropdowns) - feet to be positioned shoulder width
• 3 working sets which each set consisting of 3 dropdowns of 6 to 8 reps with heavyish weight
Hamstrings
Exercise five:
Stiff leg dead-lifts with Barbell
• 3 working sets of 12 to 15 reps
Full range of motions going down as much as you can to feel the hamstrings stretch. Stay on a good, comfortable weight.
Exercise six:
Laying down hamstring curls (dropdowns)
• 4 working sets which each set consisting of 3 dropdowns of 6 to 8 reps with heavyish weight
Love, peace and big muscles.
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