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Every individual who lifts hard at the gym wants to develop bigger and muscular legs, one of the hardest and neglected muscles.
This is a 8 Week Training Routine to help an individual build bigger and stronger leg muscles with compound and isolation exercises to increase strength and mass.
There are two separate workouts provided, as the legs should be trained two times a week, with each day containing important and beneficial muscle building exercises.
Before the actual working sets that you are performing, you will perform two warm up sets to help loosen up and warm up the muscles.
Once into the working sets you will perform your first set with the normal amount of weight that you are able to reach 12 repetitions for.
After your first set you will increase the weight and reduce the amount of repetitions performed to 10 repetitions.
Finally on your last set you will increase the weight even more to the point that you are able to perform 4 6 repetitions with proper form to bulk up the leg muscles.
For the workout day you will perform a total of 5 sets for each exercise.
*** Notes :
It is important to stretch and loosen up the leg muscles to prevent any injury.
You can increase the intensity of the workout by reducing the resting time between each set.
Form for each set is key when performing each exercise to receive the full benefit of the workout that you are doing.
Barbell Lunge
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2x12 reps |
rest: 60s
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Barbell Squat
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2x12 reps |
rest: 60s
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Barbell Step-Up
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2x8 reps |
rest: 60s
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Machine Leg Extension
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2x12 reps |
rest: 60s
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Machine Seated Leg Curl
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2x12 reps |
rest: 60s
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Machine Seated Calf Raise
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2x12 reps |
rest: 60s
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Stability Ball Hip Flexor Stretch
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3x8 reps |
rest: 60s
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Stability Ball Standing Hamstring Stretch
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x12,10,6 reps |
rest: 120s
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Barbell Step-Up
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3x8 reps |
rest: 60s
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Barbell Squat
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3x12,10,6 reps |
rest: 120s
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Machine Leg Extension
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3x12,10,6 reps |
rest: 120s
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Dumbbell Hamstring Curl
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12,10,6 reps |
rest: 120s
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Machine Leg Press
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2x12 reps |
rest: 60s
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Barbell Front Squat
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2x12 reps |
rest: 60s
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Barbell Deadlift
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2x12 reps |
rest: 60s
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Calf Press On Leg Press
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2x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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2x12 reps |
rest: 60s
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Machine Leg Press
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3x12,10,6 reps |
rest: 120s
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Barbell Front Squat
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3x12,10,6 reps |
rest: 120s
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Barbell Deadlift
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3x12,10,6 reps |
rest: 120s
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Calf Press On Leg Press
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3x12,10,6 reps |
rest: 120s
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Barbell Standing Calf Raise
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3x12,10,6 reps |
rest: 120s
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