LEG DAY
LEG DAY: FEATURING SHARON’S PERSONAL LEG ROUTINES ~ HEAVY DAY & LIGHT DAY
YES! THE LEG MONTAGE FEATURED IN THE HEADER OF THIS PAGE ARE MINE (FEATURED IN MUSCLE & FITNESS MAGAZINE).
IN ORDER TO ACHIEVE THE OUTER-SWEEPS, FULL HAMSTRINGS, ROUND GLUTES, SEPARATIONS AND FULL CALVES ~ FOLLOW MY PERSONAL SPLIT ROUTINES I PERFORMED ON AND OFF SEASON. MY WORKOUTS ALWAYS CONSISTED OF HEAVY DAY (SIZE) / LIGHT DAY (SHAPE), FOR ALL BODY PARTS.
BE SURE TO HYDRATE BEFORE, DURING AND AFTER WORKOUTS. DO NOT WORKOUT ON AN EMPTY STOMACH. FEED AND HYDRATE YOUR MUSCLES!
MY PERSONAL WORKOUT PROGRAM:
DAY 1 ~ SHOULDERS, CHEST, TRICEPS.
DAY 2 ~ BACK, BICEPS.
DAY 3 ~ LEGS. ABS, STRETCH ~ EVERY DAY.
CARDIO ~ (PRE-CONTEST ONLY), EVERY DAY ~ 45 MIN.
HEAVY LEG DAY
WARM-UP EITHER 10 MINUTES ON STATIONARY BIKE OR BARE BAR SQUATS FOR 20-50 REPS (BOTH DAYS)
SQUATS: BARBELL (SOMETIMES I WOULD USE SMITH MACHINE IF I DID NOT HAVE A SPOTTER)
5 SETS (EACH REP TO FAILURE ASCENDING IN WEIGHT EACH WEEK - AS HEAVY AS COMFORTABLY AND PROPERLY (FORM & EXECUTION) POSSIBLE. HEAVY DAYS HAVE SPOTTER ON HAND OR USE SMITH MACHINE)
FIRST SET X 10-12 REPS
2ND. SET X 8-10 REPS
3RD. SET X 6-8 REPS
4RTH. & 5TH. X 4-6 REPS
BARBELL SQUATS
SMITH MACHINE SQUATS
LEG PRESS: (REGULAR OR DECLINE) SOMETIMES I WOULD PERFORM ONE-LEG PRESS = EACH REP AND SET EACH LEG
FIRST SET X 12-15 REPS
2ND. SET X 10-12 REPS
3RD. & 4RTH. SET X 6-8 REPS
LEG EXTENSIONS:
FIRST SET: (TOES STRAIGHT/WORK FULL FRONT OF QUAD X 12-15 REPS
2ND. SET: (TOES TURNED IN/WORK OUTER QUAD X 12-15 REPS
3RD. SET (TOES TURNED OUT/WORK INNER QUAD X 12-15 REPS
4RTH. SET (TOES STRAIGHT) X 12-15 REPS
*DO NOT “BOUNCE MOVEMENT” ON ANY EXERCISE.
(MORE SO EXTENSIONS ~ EXECUTE SLOW, CONTROLLED MOVEMENTS)
ROMANIAN DEADLIFTS (RDL’S) : GLUTE/HAMSTRINGS *EXECUTE PROPER FORM AT ALL TIMES!
4 SETS X 15-20 REPS EACH (can use barbell or dumbbell or cable
LEG CURLS: LYING, seated OR STANDING MACHINE
FOUR SETS X 12-20 REPS EACH (to failure)
when curling legs in, push hip into pad and slightly raise knees off pad (NOT TOO MUCH/WILL STRAIN LOWER BACK) IN ORDER TO EXECUTE FULL, PEAK CURL ON THE HAMSTRING BICEPS AND GLUTES
calves: seated, standing calf machine or donkey raises
FOUR SETS X 20-30 REPS EACH
LIGHT LEG DAY
works glutes, quads, hamstrings, ~ concentrates on inner thigh development.
wide stance, toes over knees. execute with Proper posture and form!
FIRST SET X 15-20 REPS
2nd. SET X 12-15 REPS.
3RD & 4RTH SET X 10-12 REPS.
ballet squats: smith machine, barbell or dumbbell
HACK SQUATS: (OR NARROW SQUATS ON SMITH MACHINE)
primarily targets the OUTER SWEEPS OF THE quads and to a lesser degree also targets the calves, glutes and hamstrings.
*IMPORTANT TO KEEP KNEES AND FEET SQUEEZED TOGETHER THE ENTIRE EXECUTION !
FIRST SET X 15-20 REPS.
2ND. SET X 12-15 REPS.
3RD & 4RTH SET X 10-12 REPS.
SISSY SQUATS:
primarily strengthen the quadriceps / separations and ~ also work the hip flexors, core strength and can improve balance. With a sissy squat machine, you're able to lean back securely without fear of falling over or disrupting your posture.
CAN BE EXECUTED WITH DUMBBELLS/PLATES OR NO WEIGHT FOR BEGINNERS.
*IF A SISSY SQUAT BENCH IS NOT AVAILABLE REVERT TO LEG EXTENSIONS
3 SETS X 15-20 REPS EACH
LUNGE: BASIC STEP FORWARD LUNGE, REVERSE LUNGE, WALKING LUNGE, BENCH LUNGE (SPLIT SQUAT)
BARBELL, DUMBBELL OR NO WEIGHTS
3 SETS X 15-20 REPS EACH LEG
