Tuesday, November 27, 2012

Leg Day: Quad/Glute Focus

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.

Barbell Squat

Smith machine split squat- 3 sets of 10 reps on each leg. I did the bar plus 10lbs on each side.

Smith Single-Leg Split Squat

Leg extension super set with dumbbell plie squats. 3 sets of 12 reps- I did 55lbs to start and increased to 60.

Leg Extensions

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. 

Seated Calf Raise

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 

4 comments:

  1. Hi - out of curiosity - when you did the barbell squat - in addition to the bar - how much weight did you need to put on the bar itself?
    Thx!

    ReplyDelete
    Replies
    1. The Bar weighs 45 lbs. So for her first set at 80 lbs she added to the bar: a 10 lb plate, a 5 lb plate and a 2 1/2 lb plate to each side. Thus, totaling 80 lbs!

      Delete
  2. Love it lady! Hope you had a great vaca! I got back into the swing of things too with squats. Nothing like them! :-D

    ReplyDelete
  3. UUuuhhh, did that Workout yesterday and loved it!! Got a really nice burn in my quads:)
    Now I´m looking forward to your hamstring focused workout! Thanks so much, for sharing all of this!!:)

    ReplyDelete

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