Happy Tuesday! Sorry I'm a little late getting back into the swing of things after the long weekend, lots to catch up on, and I may or may not still need to unpack my bag from Disneyland this weekend. Woops.
Last week I really meant to post a weeks worth of workouts, but I only got to back and bi's... so this week I'll do my best to get 3-4 new ones up. This helps me out a lot too because I'll look back and do these same workouts for the next couple weeks and just focus on increasing my weight each time. Below is a quad/glute focused leg day, but I'll also post a more hamstring focused leg day too. Since I've been incorporating deadlifts into my back days, I like to switch it up so my hamstrings aren't getting over worked.
Barbell Squat- 4 sets of 10 reps. I started with 80lbs and added 10 lbs each set up to 110. I only got 6 reps on the last set.
Smith machine split squat- 3 sets of 10 reps on each leg. I did the bar plus 10lbs on each side.
Leg extension super set with dumbbell plie squats. 3 sets of 12 reps- I did 55lbs to start and increased to 60.
I used a 45lb dumbbell for all 3 sets of plie squats.
Finished it off with 3 sets of 12-15 reps on the seated calf raise. My machine is a little different than this one, it's more of a push motion than lifting vertically, but I do 75lbs.
Let me know if you give these workouts a shot! I've been super sore over the last week or so doing these exact same workouts, so don't make me feel like a wimp! :)
Photo's from bodybuilding.com