I want mah legs to be schtrong and shapely. Ripped would be nice. Having legs like WBFF pro and fitness model Diana Chaloux (below) would be pretty coo.
After 2 days off completely from training, I hit the gym today ready to go! It was great. Here’s how it turned out:
10 min walk/jog (6 min in my target zone of HR 140+)
walking dumbbell lunges:
25’s x 15 reps per leg
30’s x 15 reps per leg
35’s x 10 reps per leg
40’s x 10 reps per leg (woo!)
stiff leg deadlifts:
95 lbs x 15 reps
115 lbx x 15 reps
135 lbs x 12 reps
155 lb x 12 reps (woo!)
2 min cardio HR 140+ (note: can’t stand long cardio sessions, so it helps me to break it into bits)
Leg Press:
2 plates each side x 15 reps
3 plates each side x 15 reps
4 plates each side x 10 reps
4 plates each side x 8 reps
2 min cardio HR 140+
Prone Hamstring Curl:
65 lbs x 15 reps
80 lbs x 12 reps
80 lbs x 10 reps
80 lbs x 10 reps
Hack squat:
full range of motion; 4 sets of 15 reps with 25’s on each side
Seated hamstring curl:
85 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 12 reps
100 lbs x 12 reps
Leg Extension (I usually do this first, but forgot til the very end, so here it is)
70 lbs x 15 reps
85 lbs x 15 reps
100 lbs x 12 reps
115 lbs x 12 reps (woo!)
then 20 min jog/incline walk with HR 140+
It took a little less than 2 hours to complete, and I felt great. I love the gym <3
JAN