Effective 30 minute leg training

Effective 30 minute leg training

As promised on Twitter @shapeyourbody you will find todays leg training below. Please as always use the right technique and concentrate on the right movement.

Leg Press

  • 1 set x 16 reps with empty sledge
  • 1 set x 16 reps with 40kg
  • 1 set x 14 reps with 80kg
  • 1 set x 12 reps with 160kg
  • 1 set x 12 reps with 280kg
  • 1 set x 8 reps with 340kg
  • 1 set x 5 reps with 370kg
  • 1 set x 10 reps with 280kg

Leg extensions

  • 1 set x 16 reps with 35kg
  • 1 set x 14 reps with 55kg
  • 1 set x 8 reps with 85kg
  • 2 sets x 6 reps with 105kg

Standing leg curls

  • 4 sets x max reps with 15-20kg

Dumbbell Stiff Leg Deadlifts

  • 2 sets x max reps with 20kg dumbells
  • 2 sets x max reps with 22kg dumbells

Calfs

Standing Calve Raise

  • 4 sets x 15 reps

After training I did some streching and went to the sauna. Tonight I will add 30 minute on the stationary excerise bike.

Cheers.

Claus

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