Samara Donald is: The Gym Coach

Make the most of your workout!

The “Full” (4 piece) Leg workout

I’ve been house shopping lately, and I now have a keen eye for a “full” bathroom which means a full 4 pieces: Shower, Bath, Toilet, Sink. Whereas without the bath you’re only a 0.75 bath and without the shower it’s only a 1/2 bath. So why not apply this to your leg routine? After all, you have 4 “pieces” (major muscle groups) – and you have to use the all if you want a FULL workout!

here is my best “FULL” Leg workout (click the hyperlinks for images):

Piece #1: Lunges (mostly works your quadriceps)
Piece #2: Dead Lifts (mostly works your hamstrings)
Piece #3: Squats (mostly works your gluteous maximus)
Piece #4: Calf Raises (works your… calves!)

The routine is quite simple:

BEGINNERS: Perform 3 sets of 12 reps each – per exercise – with 30 seconds of rest in between sets (so for example, do 12 lunges on right leg, 12 lunges on left leg – rest 30 seconds then repeat 2 more times. Then move to the next exercise).

Use about the same weight for each exercise: Women: use about 20 lbs for beginners, 30 for intermediate and 40 lbs for advanced. Men, add 10-20 lbs on top of that.

ADVANCED Gym Rats: Go Big!  Perform 3 sets of 12 reps each – per exercise – but add a “super set” exercise in between sets:

  • On the Lunge sets, pair up with step ups – 10 reps each leg
  • On the Dead Lifts, pair up with isometric skater lunges – 10 reps each leg
  • On the Squats, pair up with jump squats – 10 total
  • On the Calf raises, pair up with 30 seconds of jump rope
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One comment on “The “Full” (4 piece) Leg workout

  1. Pingback: H is for Hamstrings « TheGymCoach Blog

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This entry was posted on February 11, 2011 by in Exercises, legs, routine and tagged , , , , , , .
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