Workout of the Week | Day 3 | Legs & Abs

Introduction

NEVER SKIP LEG DAY! Seriously though, even though it may be the absolute worst day in the gym, leg day is also the most important. You can’t build a solid house without a strong foundation and guess what, the legs are the foundation of the human body. For guys, training legs helps the body produce the testosterone needed to grow. And for the girls, it helps to build and shape the gluteus maximus (butt muscle). Squats are the most crucial compound movement to use during your leg day, preferably at the beginning when you have the most energy. After squats I like to target the hamstrings and quads before I end my leg workout with some high rep calf training.

Since I’m not the biggest fan of training legs as it is, I figure I might as well toss in abs at the end of the workout to get that over with as well. Yes, I only train abs once a week, but that’s because I engage them during the majority of my other lifts when I’m tightening my core aiming for proper form. The one thing I’ve found from training abs is that you need to go very slow on the eccentric phase (lowering phase) to really tear the abdominal muscles. Other than that, just stick to three exercises that you like to do for abs and hit each one for two-three sets of ten reps.

Warmup

1) Squats

Sets: 3

Rep Range: 15, 12, 10

Legs

1) Squats

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) Straight Leg Deadlifts

Sets: 5

Rep Range: 5, 5, 5, 5, 5

3) Quad Extensions

Sets: 4 (drop set after each)

Rep Range: 15, 15, 15, 15

4) Superset –¬†Seated Calf Raises x Standing Dumbbell Calf Raises

Sets: 4

Rep Range: 15, 15, 15, 15

Abs

1) Assisted Leg Raises

Sets: 3

Rep Range: 10, 10, 10

2) Abdominal Machine

Sets: 3

Rep Range: 10, 10, 10

3) Planks

Sets: 3

Rep Range: 1 for 30 seconds


One thought on “Workout of the Week | Day 3 | Legs & Abs

  1. Wow, fantastic planning! Legs and abs exercise is necessary like full body exercise.These are also helpful to bring excellent shape of figure. Exactly I was searching this type of post which helps to do legs and abs exercise. I love this post.

    Like

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