To view the weight training video, please click play.
Day 3 is the second part of the workout cycle and will work the quadriceps, hamstrings, and calves. The routine is divided into three parts, the first muscle group that will be trained is the quadriceps (front part of the leg), followed by the hamstrings, and calves will be performed last.
By now, your body should be rested up from Monday’s workout.
The following program is a moderate to high intensity workout designed to build leg power and muscle. We will be adding more exercises to your routine for added intensity.
Before we get started with the weight training routine, I strongly suggest you do a 5 minute, general warm up with an aerobic exercise of your choice. That can be an exercise bike, elliptical trainer, treadmill, stair stepper or other aerobic exercises that will warm up your body. I would also suggest you do some light stretching after you’ve finished your general warm up.
Remember to always plenty of water during exercise. Try and take a small water bottle with you to the gym. Let’s take a look at the leg workout, which corresponds to the workout video for day three.
Quadriceps
Leg extensions
Warm up:1 x 20 repetitions
Sets: 4 x 15 repetitions
Barbell squats
Warm up: 1 x 20 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps
Leg Press
Sets: 4 x 12 repetitions
Hamstrings
Lying leg curl
Sets: 4 x 12 repetitions
Stiff leg dead lift
Sets: 3 x 12 repetitions
Calves
Standing calf raise
Sets: 4 x 15 repetitions
Seated calf raise
3 x 15 repetitions
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