Squats: 1 warm up set and 3 additional sets of 8-10
Walking lunges: 10 down 10 back, 3 sets
Leg extension 4 sets of 10, last set is a drop set
Lying leg curl superset with adductor machine: 3 sets of 10 each
Standing calf raises 3 sets of 12
Do this then prepare yourself to eat a whole loaf of bread. I think I have a mental thing because every leg day I'm extra hungry for carbs, but I just keep telling myself it's all in my head :) (You do need to increase your calories/carbs a bit on leg day, but not as much as my stomach/head would like me to!) To make my stomach/head happy I try to fill up on as many veggies as possible so I made another variation of chicken and veggie soup. This recipe has more of a minestrone taste and it goes really well with clean cheddar biscuits!
2 crowns of broccoli, chopped
2 large carrots, chopped
2 celery sticks, chopped
1/2 yellow onion, chopped
1 package french green beans cut in half
3 Roma tomatoes chopped
1 can low sodium garbanzo beans
1 qt low sodium chicken broth
1 can low sodium tomato sauce
2 bay leaves
1 tsp pepper, oregano, rosemary and basil
1 tsp minced garlic
3-4 chicken breasts
1. I chop all my veggies the night before, so in the morning I can just toss them all in the crock pot.
2. Combine all ingredients and mix well.
3. Cook for 5 1/2 hours on low.
4. Once cooked, shred chicken with a fork and serve!
What's your least favorite body part to workout, and do you think you'll ever eventually like it?