4 Week Power Leg Workout
Mar 07, 2013
Women get ready for a great Leg Day
Every Woman wants to have great looking legs and a firm backside. The keys are not to simply run on the treadmill or elliptical machine thinking that your muscles will sculpt themselves. Squats, Lunges, Deadlifts, Step Ups...these are ALL movements and exercises that are the ONLY prescription that will give the results every woman is looking to achieve. In the Below Program I outline a variety of movements and exercises that are specifically written in the order that allow your legs and muscles stressed to be pushed exactly when they need to be to gain the results you want. Give this Power Wheels Program a try and share with all your friends out there.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 8 | Legs |
| Barbell Squat | 4 | 10 | Legs |
| Machine Leg Press Both Legs | 3 | 8 | Legs |
| Barbell Reverse Lunge | 3 | 8 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 15 | Legs |
| Barbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 8 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 5 | Legs |
| Barbell Squat With Band | 3 | 8 | Legs |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| Barbell Straight Legged Deadlift | 3 | 8 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 3 | Legs |
| Barbell Squat | 4 | 6 | Legs |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 10 | Legs |
| Barbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 10 | Legs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Squat | 3 | 4 | Legs |
| Barbell Squat With Band | 4 | 5 | Legs |
| Machine Leg Press Both Legs | 3 | 8 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 8 | Legs |
| Barbell Straight Legged Deadlift | 3 | 8 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
