Day 3 - Wednesday Legs

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, you should be well rested up from Monday's workout. However, if you still feel pretty sore, take another day off

Now, before you get into the workout, I strongly recommend you do a light 5 to 10 minute warm up. This can be anything that gets your heart rate up a bit such as the treadmill, exercise bike, elliptical trainer, jumping rope, running on the spot or whatever else that you enjoy. Remember, this is just a warm up, nothing more.


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


Lying leg curl

Sets: 4 x 12 repetitions

Stiff leg dead lift

Sets: 3 x 12 repetitions


Standing calf raise

Sets: 4 x 15 repetitions

Seated calf raise

3 x 15 repetitions

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