leg routines/advice

[bignate73]

day 1:
squats:
2 warm up 135
225x10-12
275x8-10
315x3-5
315x3-5
225x8

leg ext:
3 sets 8-12 reps (weight varies)

walking lunges:
3 passes back and forth (50ft one way) 25lb plate in each hand. nice and slow up and down.

day2:

leg curls
4 sets ascending weight

single leg curls seated
3 sets working weight

leg press (high and wide foot position)
3 sets maybe 3-4 plates each side.

calves:

seated calf raise:
1 warm up 2 plates
3plates, max
3plates w25 lb, max
4 plates max
3 plates, max

donkey calf raise:
stack, max x3

thats it.

 

[Valdez]

I like this routine (28.5" thighs here)

5 minutes on a stairmaster to warm up (not joking)

3 sets of barbell squats: 15, 12, 8 (15 reps means you fail at 14 but you tried as hard as you could without dying to get 15)

2 sets of Hack squats OR Leg press: 12, 10

*1 set of leg extensions (optional) of 12 reps followed by 2 drop sets or 5-10 forced reps with a partner.

Stiff leg deadlift: 12, 10, 7
standing calf raise (or on leg press machine): 3x 10-12 reps
seated calf raise 2x 15

now go do 5 more minutes of max speed on the stairmaster (not joking)