Not my "last workout," but I always incoperate this into my training every so often. I can't do this all the time. This completely exhausts my legs, and usually is under an hour.
Thighs
(supersetted all 3 exercises)
4 sets total w/ everything. I change the order in which I start every set, w/ a different machine or exercise I "start" on. (ie:squats/leg ext./hacks---hacks/squats/ leg ext., ect...) All sets are until failure, but the goal is to get at least 6,8, or 10 reps generally around. This rep scheme, is considered, depending on where I am at in the workout. Weight is moderate, to lighter. Something I feel I can handle with good form comfortably. My main concern is quality.
Free-bar Squats (135-225,50+lbs)
Hack Squats(135-225lbs)
Leg Extensions (60,80,100, or 140lbs)
(Added After):Sissy Squats *I use a rope tied to a pole, or a smith machine with very little weight, if any. Just going for the contraction. I feel this exercise is one of the best overall finishing moves for my legs.
The weight I am using, all depends on where I am at in the workout, and what I can handle at that point. All exercises are done with no rest in between each, and until failure with some assisted forced reps. Only time I take a break at is when I break down this into sets. All 3 exercises are done all together 4 times, as four total sets.
Hamstrings
(usually I am dead at this point, and have had a lot of indirect ham work from Squatting, so I feel this works best for me.)
Smith Machine Stiff Leg Deadlifts (10-75lbs)
lying down Reverse Curls (40-150lbs)
Standing Reverse Curls (40-120lbs)
2-3 sets total
All until failure, assisted forced reps, and all with weight I can handle for quality form (6,8, 10 reps at least). At the end of my workout, I sometimes strip down a few sets if I feel I can still handle something extra.
This is really a tough leg workout for me, and work very well to completely exhaust your/ my legs. I usually can barely manage to limp out of the gym afterwards when done right.
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