Samara Donald is: The Gym Coach

Make the most of your workout!

Killer leg day workout

I love when I kick my own butt with an awesome leg day workout. My legs are the hardest to really work without a trainer, but today’s routine I whipped up did the trick. I warn you.. this one’s for advanced gym rats only!

  Exercise Sets Weight Reps
1 Wall squats with large exercise ball 3 0 10
 
2 Leg Press – pyramid
Rest 30 seconds between sets 1 90 lbs 12
  2 135 lbs  8-10
  1 90 lbs 12
  1 45 lbs 15
 
3 Lunge around the clock with barbell
Right leg, Front lunge (12 o’clock) 1 40 lb 10
Right leg, Lunge at 45 degrees (1:30) 1 40 lb 10
Right leg, Side lunge (3 o’clock) 1 40 lb 10
Right leg, Lunge at 45 degrees (5:30) 1 40 lb 10
Right leg, Back lunge (6 o’clock) 1 40 lb 10
Repeat all above on left leg      
 
4 Dead lift (super set with #5) 3 40 lb 12
 
5 Box jumps (super set with #4) 3 0 10
 
6 Calf raises (super set with #7)
toes facing forward 3 40 lb 15
toes facing out 3 40 lb 15
 
7 Jump Rope (super set with #6) 3 0 60
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This entry was posted on March 24, 2010 by in legs and tagged , , .
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