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  • Posted On: 05-08-14, 4:48 pm (EDT) #1

    Luscious Legs!

    May 8, 2014, 4:48 pm

    Here is a lower limb routine I devised to get those legs in shape for summer!

     

    A Front Squats 8 - 10 4 sets 90s rest

     

    B Podium Romanian Deadlifts 10 - 12 4 sets 60s rest

     

    C Bulgarian Split Squats with front foot elevated 10 - 12 4 sets 60s rest

     

    D Barbell Hip Thrust 10 - 12 3 sets 90s rest

     

    E Lying hamstring curl superset with Leg Extensions 12 - 15 3 sets 60s rest

     

    To really get the most out of the routine, squeeze the targeted muscle when doing the exercise and really emphasise the eccentric (negative) portion of the lift. Don’t be afraid to go heavy but make sure you have control.

     

    Let me know what you think!

  • Posted On: 05-09-14, 9:21 am (EDT) #2

    Luscious Legs!

    May 9, 2014, 9:21 am

    Looking to change up my leg routine. This looks great! Will give a go!! I will let you know.

  • Posted On: 05-13-14, 1:49 am (EDT) #3

    Luscious Legs!

    May 13, 2014, 1:49 am

    I guess it looks like an okay routine, but I don't think it's for me. I'm not huge on isolating muscles and I like to get the most work done in the fewest movements possible. Maybe I'll try it on a fun day. Those are the days I don't have to follow any routines for powerlifting and do lifts not specifically geared for powerlifting.

  • Posted On: 05-13-14, 4:20 pm (EDT) #4

    Luscious Legs!

    May 13, 2014, 4:20 pm
    Posted by: Powergirl

    I guess it looks like an okay routine, but I don't think it's for me. I'm not huge on isolating muscles and I like to get the most work done in the fewest movements possible. Maybe I'll try it on a fun day. Those are the days I don't have to follow any routines for powerlifting and do lifts not specifically geared for powerlifting.

    Just out of curiousity why is this just an okay routine? It's not really isolating muscles either that much apart from lying hamstring curl and leg extension.

  • Posted On: 05-14-14, 10:32 pm (EDT) #5

    Luscious Legs!

    May 14, 2014, 10:32 pm

    for me, it is largely because of where I workout. It's difficult to get much space and while the barbells are fine once I get it, getting another piece of equipment is somewhat difficult and so then it takes a long time. I actually did it today, since I got a sunburn on my back and so I couldn't do backsquats. It was good, just time consuming, but I do workout at a busy gym.

  • Posted On: 05-16-14, 11:20 am (EDT) #6

    Luscious Legs!

    May 16, 2014, 11:20 am

    Dan

     

    I think it's a great routine! I like to switch up my leg days depending on where I workout. Legs are my last body part to see definition, as they haven't yet lol. So I spend 2 hours on a good day really targeting them. If I want a faster workout I follow this routine:

     

    Lunges x 15 reps (I do single leg lunges with the back leg on the bench)

    Squats x 15

    Sumo Squats x 15

    Romanian DL x 15

    Stiff DL x 15

    Glute kick back for 1 min

    butt ups for 1 min

     

    Repeat 3 times, no break in between the above. I use 5-8lbs dumbbells for now until I decide to go heavier. If I go hard enough it takes a good three days before walking normal again. Last time I did this I had a smith machine nearby so I threw a 10 on each side and did three sets of squats in between each rotation of the routine for 9 sets total. What a burn!!

     

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