Essential Tips For Getting Bigger Legs (Sets and Reps Included)
This video is about Essential Tips For Getting Bigger Legs (Sets and Reps Included), How to get bigger legs fast, the perfect leg workout to build big strong legs and the perfect leg workout.
Note- Please chose a weight that you can control with perfect form. please be cautious and adjust the weight to your own induvidual needs.
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00:10 Barbell Squats
Set 1- 45lbs 15 reps (warm-up)
Set 2- 135lbs 10 reps (warm-up)
Set 3- 225lbs 10 reps (warm-up)
Set 4- 315lbs 6-8 reps
Set 5- 405lbs 3-5 reps
Set 6- 405lbs 3-5 reps
Set 7- 315lbs 15-20 reps
- Rest 120-180 seconds in between sets
00:42 Smith Machine Lunges
Set 1- 95lbs 10 reps each leg (warm-up)
Set 2- 115lbs 10 reps each leg
Set 3- 135lbs 10 reps each leg
Set 4- 185lbs 10 reps each leg
Set 5- 225lbs 6-8 reps each leg
- Rest 90-120 seconds in between sets
01:12 Wide Stance Leg Press
Set 1- 3 plates each side 20 reps
Set 2- 4 plates each side 20 reps
Set 3- 5 plates each side 15 reps
Set 4- 5 plates each side 5 TUT reps followed by 5-10 regular reps
Set 5- 3 plates each side 5 TUT reps followed by 5 regular reps followed by 5 TUT reps followed by 5 regular reps.
- Rest 90-120 seconds in between sets
01:32 Single Leg Hamstring Curls
Set 1- 30lbs 15 reps each leg
Set 2- 40lbs 12 reps each leg
Set 3- 50lbs 10 reps each leg
Set 4- 30lbs 5 partial reps, followed by 5 full reps, followed by 5 partial reps, followed by 5 full reps.
- Rest 60-90 seconds in between sets
02:02 Leg Extensions
Set 1- 100lbs 15 reps (warm-up)
Set 2- 100lbs 10 peak contraction holds, followed by 5 regular reps, followed by 10 partial reps
Set 3- 100lbs 5 peak contraction holds, followed by 10 regular reps, followed by 5 partial reps
Set 4- 100lbs 10 partial reps, followed by 5 regular reps, followed by 5 peak contraction holds, followed by 5 partial reps
Set 5- 100lbs 10 partial reps, followed by 10 regular reps, followed by 5 partial reps, followed by 5 regular reps
- Rest 60-90 seconds in between sets
02:50 Standing Calf Machine
Set 1- 185lbs 20 reps
Set 2- 185lbs 20 reps
Set 3- 185lbs 15 reps, followed by 10 partials
Set 4- 185lbs 10 partial reps, followed by 10 full reps, followed by 5 partial reps
Set 5- 185lbs 5 peak contraction holds, followed by 10 regular reps, followed by 10 partial reps
Set 6- 185lbs 5 partial reps, followed by 5 peak contraction holds, followed by 5 regular reps
- Rest 30-40 seconds in between set
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