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
