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Paco Bautista's Leg Workout
Leg Extensions - 5 sets 6-20 reps
superset with Leg Curls -
5 sets 6-20 reps
Squats - 5 sets 6-20 reps
Leg Presses - 5 sets 15-20 reps
Stiff Legged Dead Lifts - 5 sets
15-20 reps
Tarek Elsetouhi's Quad Routine
(picture right)
Leg Extensions - 4 sets 10 reps
Squats - 6 sets 10-6 reps
Leg Presses - 4 sets 20-8 reps
Leg Workout
Squats - warm up then 4 sets 6-10
reps
Leg press / leg press machine - 5
sets 6-10 reps
Leg extensions - 5 sets 8-12 reps
(optional - on last set perform a
stripping
set)
Leg Workout Routine 2
Hack squats - warm up then
4 sets 6-10 reps
Lunges (barbell behind the neck
or holding dumbbells) - 5 sets 8-10 reps
Leg extensions - 5 sets 8-12 reps
Quad Workout Routine 3
Warm up with 2 sets of single
leg, leg extensions
Leg press - Warm up then 4 sets
6-10 or 12 reps
Squat machine - warm up then 3 or
4 sets 6-12 reps
Leg extension - 3 or 4 sets heavy
8-12 reps
Dennis James' Leg Workout
*Leg extensions - 4 sets 8-12
reps
Squats - 4 sets 8-12 reps
Leg presses - 4 sets 8-12 reps
Leg extensions - 4 sets 8-12 reps
*warm up
Other Leg / Quad / Thigh
exercises
Front squats
Machine squats
Heavy half squats
Leg Exercises - Proper form and exercise
descriptions
Legs Strength Training Targeting
Pointing your Toes inward focuses
on the outer quads muscles, point your toes outwards to focus on the inner
quads muscles. Also keep your feet under your hips on leg presses, squats
and smith machine squats to less target the glutes and focus more on the
quads overall development. Taking a Narrow Stance puts more emphasis on the
outer quads and the opposite (a wider stance) will focus more on the inner
thigh muscles.
Quads Training Tips
Full range of motion must be
emphasized here, not weight. While doing any type of squats your quads
should be parallel to the floor. Leg presses should be performed until your
legs are parallel to foot platform. Leg extensions should be performed to a
brief full lockout and contraction at the top of the exercise. Squats and
Leg presses should briefly lockout or just short of at the top of the
exercise also.
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