Leg Gainz

Warm Up 10-15 minutes

(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)

BEGINNER

Squats

 4 x 10

Lunges

 4 x 10

Leg Extensions

 4 x 10

Leg Curls

 4 x 10

Calf Raise

 4 x 10

 

INTERMEDIATE/ADVANCED

Barbell Step Ups

 4 x 12

Smith Machine Calf Raises

 4 x 12

SUPERSET

Dumbbell Lunges

Goblet Squats

 

 4 x 8-12

Leg Press

(Pyramid Sets)

 x20, x15, x10, x8, x5

SUPERSET

Leg Extensions

Box Jumps

 

 4 x 8-12

Romanian Deadlifts (RDLs)

 4 x 10

Squats

(Pyramid Sets)

 x20, x15, x10, x8, x5