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Dan Yeomans' Intense Leg Workout

Dan Yeomans' Intense Leg Workout

Personal Trainer and Welsh Physique Champion, Dan Yeomans,  has put together an intense leg workout plans to help you get the best results.

  

Warm-Up

- 10 minutes cardio

- Dynamic stretches

- Make sure you are fully warmed up before continuing

  

Exercise

Reps  Sets

Back Squat

Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)

15 

Dumbbell Straight Leg Deadlifts

(R-1MIN)

 12
A1 Walking Lunges (Barbell)

 16

(8 each leg)

 

A2 Squat Finisher 

(R-1MIN)

-After lunges, squat to absolute failure

F* 
B1 Leg Press  12

B2 Squat Hold

(R-4SEC)

- Hamstrings parallel with the floor

F* 

Hamstring Curl

Tempo 1-0-3-0

(R-1MIN)

12 

Calf Raises

-Triple drop set on final set

(R-4SEC)

12 -F* - F* 

 Cool Down

- Cardio machine 5 minutes

- Stretch the major muscle group

   Notes

- Tempo = In seconds the time you take to life-pause-return-pause

- A1 & A2 is a superset, to be performed with zero rest breaks in between

- F* = Failure

- (R-1MIN) = Rest 1 minute

 

Follow Dan on Twitter for more information, and let us know how you get on on our Twitter page! 


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