Eat Healthy , Live Happy!

Workout Wednesdays : Legs

In order to bring a complete package and trim up any unwanted body fat the first step is to make sure all your muscle groups are evenly proportional throughout your body.  You need to have a strong base and your legs should be worked out at least once a week, I personally like to work my legs out twice a week.  The following routine I use every week at least once a week, the second leg workout is usually all isolation machines. If exercise is unfamiliar to you, just leave a comment below and I can help better describe it.

Isolated Leg Extensions - One leg at a time. Single leg, opposite leg, both legs.  4 sets of 15 repetitions per set. 

Seated Leg Curls - One leg at a time, then both legs for the third set.  4 sets of 15 repetitions per set.

Leg Press - Light-Medium weight for single leg press sets and medium high for both legs.  For single legs do 4 sets of 20 repetitions and for both legs do 4 sets 15 repetitions.

Hack Squats - Keep feet within 6 inches of each other. 4 sets of 12-15 repetitions per set.

Regular Squats - Regardless of foot position make sure 90 degrees is hit every rep.  4 sets of 12-20 repetitions per set.

Stiff Leg Deadlifts or RDL’s - There is just a slight bend in the knees and bring the bar just below your knees.  4 sets of 20 repetitions per set and never go over 135 pounds to keep reducing the size of your waist from the back.

Step-Up Lunges - Use a regular bench when doing step-up lunges on top of the bench.  4 sets of 15 repetitions per leg.