Workout 8/19/17 | 8/22/17

Leg days

I usually start leg day with my PT exercises as a warm up in order to activate my glutes and core.  This helps make sure that my workout targets the muscles I want to hit and also stabilizes and protects my back (not included in what I list below).  I perform larger/complex exercises (require more or bigger muscle groups) first and then work towards smaller/isolated movements.

Leg Day 1  (8/19/17)

Circuit 1
Exercise	Set 1 Reps/Wt	Set 2 Reps/Wt	Set 3 Reps/Wt	Set 4 Reps/Wt
Back Squat	8/95	8/95	8/100	8/100
Single leg Calf Raise	10/bw	10/bw	10/bw	10/bw
Circuit 2
Sumo DL	8/135	8/135	8/135	8/135
Seated Calf Raise	8/45	8/45	8/45	8/45
Low ab roll	10/bw	10/bw	10/bw	10/bw
Circuit 3
Leg press	8/205	8/205	8/205	8/205
KB swing	12/50	12/50	12/50	12/50
Hanging leg raise	10/bw	10/bw	10/bw	10/bw

Leg day – 2  (8/22/17)

Exercise	Set 1 Reps/Wt	Set 2 Reps/Wt	Set 3 Reps/Wt	Set 4 Reps/Wt
-first exercise not performed in circuit
Hip Thrust	8/135	8/135	8/135	8/135	8/135
Circuit 1
Rev Lunge	8/75	8/80	8/80	8/80
Low ab roll	10/bw	10/bw	10/bw	10/bw
Standing calf raise	8/95	8/95	8/95	8/95
Circuit 2
Leg Press	8/205	8/225	8/240	8/240
KB swing	12/50	12/50	12/50	12/50
Circuit 3
Sidelying clam-shell ex	12/bw	12/bw	12/bw	12/bw
Crunch	15/bw	15/bw	15/bw	15/bw

 

Advertisement