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DAY 17LEGS

These workouts are rough. If you show up at the gym without attending to recovery from your previous workout, you’ll be demolished by today’s workout. We’re going to go with giant sets for legs today. Yes, that’s three exercises performed one after the other without rest. It’s a good idea to perform about 10 minutes of light leg cardio before this workout.

It’s crucial that you align yourself mentally and physically before you go to the gym. Get in your PRE-KAGED for mental clarity, but please attend to my other suggestions about recovery and refocusing in the hours after your workouts. I also recommend that you get to the gym early when you’re performing a giant-set workout so you can reserve the equipment you need for this training session. It’s important to be considerate of other gym members.

After your warm-up cardio, you should start with warm-up sets to get synovial fluid into your joints. Gauge your weights based on your performance in previous exercises in your giant sets. You can always adjust the weights and reps so long as you perform all three moves without rest, other than the time needed to switch to the next move within the giant set.

This week we go with hamstrings before quads for isolation moves during the second giant set—note that I shift back and forth between beginning with hamstring curls and leg extensions for variety and better growth. This second giant set culminates with walking lunges, which target both.

Then you’ll finish with your standard 15 minutes of HIIT cardio. Try to take the intensity up a bit during your HIIT cardio after your previous leg training days. This will help burn out lactic acid and support faster recovery.

 

 

Giant Set #1

Leg press

Sets:
3
Reps:
10
Strategy:
Giant set #1

Hack Squat

Sets:
3
Reps:
10
Strategy:
Giant set #1

Stiff-legged dumbbell deadlift

Sets:
3
Reps:
10
Strategy:
Giant set #1
Giant Set #2

Seated leg curl

Sets:
3
Reps:
10
Strategy:
Giant Set #2

Leg extension

Sets:
3
Reps:
10
Strategy:
Giant Set #2

Dumbbell walking lunge

Sets:
3
Reps:
20 (10 per leg)
Strategy:
Giant Set #2

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes

 

TIP:

When I perform walking lunges I make sure that I push through my heels and not my toes to ensure that I activate my glutes and hamstrings, and that I don’t overpower my quads. Do make sure that your knees don’t travel past your toes to avoid putting any undue stress on your knees.


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