Time for LEGS

[Kold_Killa]

Alright, so I have finally faced reality and realized that I need to workout my legs more.

I would like to work them out tuesday and thursday of my mon-fri w/o week. These are my two non running days, so it would work out great.

What is a routine that is easy to get into, nothing to crazy, but definently going to give me some great gains. I really want to do deadlifts even though I know my gym is going to go nuts if I accidently "set" the weight down to hard. Deadlifts helps with arm growth too correct?? Either way, that is the least of my worries.

So squats and deadlifts are a must I know... but how many reps/sets?

What are other good lifts. I would like to do as few different lifts as possible and just focus on a couple of lifts.

I don't know, I just want to get my legs growing. Help me. Thanks

 

[thelion2005]

(1) Hamstring curls 3 X 12
(2) Standing Calf raises 5 x 12
(3) Leg extensions 3 x 8
(4) Full squats 8,8,6,6,4

First sets are warm up. Add weight untill last set, which is to failure.
Do 10 minutes of light stationary bike first.

You can also do your abs on this day. I do leg raises from a chinning bar with 10 pound ankle weights and decline sit-ups with 25 plate on chest. Both 3 x 12.