Workout for legs

Yesterday I had my rest day.

So I started this morning with my legs workout. Again I took the program from Günther Schlierkamp. The bizeps/triceps workout from Sunday did very well, now lets see how the legs will feel tomorrow.

Here is the plan from this morning:

Day three: legs
Leg Extension Machine:
First Set:
15 reps
Second Set:     12 reps adding more weight
Third Set:     12 reps adding more weight
Fourth Set:     12 reps adding weight

Leg Press Machine:
First Set:
15 reps
Second Set:     12 reps adding more weight
Third Set:     10 reps adding more weight
Fourth Set:     6-8 reps adding weight and going to failure

Squat Machine:
First Set:
10-12 reps
Second Set:     10 reps adding more weight
Third Set:     8 reps adding more weight
Fourth Set:     5-8 reps adding weight and going to failure

Hamstring Machine:
First Set:
15 reps
Second Set:     12 reps adding more weight
Third Set:     10 reps adding more weight
Fourth Set:     8 reps adding weight and going to failure

Stiff Leg Deadlifts with Barbell:
First Set:
15 reps
Second Set:     12 reps adding more weight
Third Set:     10 reps adding more weight
Fourth Set:     10 reps

Tomorrow I will go for a shoulder training. Stay tuned and let me know about your workouts.

Related Posts Plugin for WordPress, Blogger...

Leave a Reply

Your email address will not be published. Required fields are marked *