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Leg day (glutes worked as well) by @jfurhfitness the best day of the week??? ?? Heres a highly effective leg workout that will work all lower body muscles including the glutes and hip abductors even though not stated. This workout will mainly focus on the quads, hamstrings, and calves with barbell and machine exercises for each to add variety in your routine.
LEG DAY WARMUP ROUTINE (Optional)
Quads:
20 Bodyweight squats (Sets: 2)
Hamstrings:
10 One leg Deadlifts for each leg (Sets: 2)
Calves
15 Calve Raises (Sets: 2)
STRETCHES
do these before or after the workout or whenever feels best. *NOTE: Do not stretch too much, try to only do each stretch once or twice for a max of 15 seconds*
LEG WORKOUT ?? QUADS
Barbell:
Back Squats (Sets: 5 Reps: 8-10)
Machine:
Leg Press (Sets: 4 Reps: 10 for each leg)
HAMSTRINGS
Barbell:
Romanian Deadlift (Sets: 4 Reps: 8-10)
Machine:
Lying Leg Curl (Sets: 3 Reps: 10-12 for each leg)
CALVES
Barbell:
Barbell calf raises (Sets: 3 Reps: 10)
Machine:
Seated Calf raises ( Sets: 3 Reps: 12)
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