Leg Workout For Facebook Fan Angier Tioran
May 09, 2011
Developed for one of Our Facebook Fans. They Ask and we deliver.
One of our Loyal Facebook Fans requested a Leg Routine designed by us, so we obliged her with this little plan to try. Although She sepcifically asked for a quad ONLY routine we alwasy try and make sure to include workouts that incorporate both the quads and the glutes. Some debate has ensued over how to break up individual muscle groups to train, such as quads one day and hammies the next or the day after, however we try to group the lower half together in one workout. Hopefully we get some great feedback.
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 2 | 30 | Cardio |
| Adductor Side Steps | 3 | 25 | Legs |
| Barbell Squat | 4 | 15 | Legs |
| REST | 1 | 30 | TIPS |
| Jump Rope | 1 | 30 | Cardio |
| Dumbbell Sumo Squat | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 3 | 30 | Cardio |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Standing Calf Raise | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell One Legged Squat | 3 | 8 | Legs |
| SHOWTIME HIIT Training | 1 | 3 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Barbell Front Squat | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Sumo Squat | 3 | 6 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Alternating Side Lunge | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Walking Lunge | 3 | 10 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Glute/Hip Raise | 3 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Straight Legged Deadlift | 3 | 12 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Seated Calf Raise | 3 | 30 | Legs |
| SHOWTIME HIIT Training | 1 | 4 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 3 | 20 | Legs |
| Dumbbell Squat With Ball | 3 | 25 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Barbell Squat With Band | 2 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 2 | 20 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Seated Machine Leg Extension Both Legs | 3 | 15 | Legs |
| Standing Calf Raise | 3 | 15 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 10 | Legs |
| Barbell Squat | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Barbell Front Lunge | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 8 | Legs |
| Jump Rope | 3 | 30 | Cardio |
| Glute/Hip Raise | 3 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
| Adductor Side Steps | 3 | 15 | Legs |
| Seated Calf Raise | 3 | 12 | Legs |
| SHOWTIME HIIT Training | 1 | 5 | Cardio |
