Personal Trainer and Welsh Physique Champion, Dan Yeomans, has put together an intense leg workout plans to help you get the best results.
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Warm-Up - 10 minutes cardio - Dynamic stretches - Make sure you are fully warmed up before continuing |
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Exercise |
Reps | Sets |
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Back Squat Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat) |
15 | 4 |
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Dumbbell Straight Leg Deadlifts (R-1MIN) |
12 | 3 |
| A1 Walking Lunges (Barbell) |
16 (8 each leg) |
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A2 Squat Finisher (R-1MIN) -After lunges, squat to absolute failure |
F* | 4 |
| B1 Leg Press | 12 | 3 |
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B2 Squat Hold (R-4SEC) - Hamstrings parallel with the floor |
F* | 3 |
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Hamstring Curl Tempo 1-0-3-0 (R-1MIN) |
12 | 3 |
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Calf Raises -Triple drop set on final set (R-4SEC) |
12 -F* - F* | 3 |
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Cool Down - Cardio machine 5 minutes - Stretch the major muscle group |
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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 |
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Follow Dan on Twitter for more information, and let us know how you get on on our Twitter page!