Quad Dominant Leg Day with Biceps
The goal for this workout was to exhaust the quads while maintaining strength as well as contributing to core stability. Finishing with a less taxing circuit targeting the biceps.
Warm up-Treadmill for 5 minutes-start with a light walk, progressing to a jog at the end of the 5 minutes. If you don’t feel any burn after 5 minutes, keep running until you break a light sweat.
Perform a few dynamic warm up exercises before doing leg press (high knees, butt kicks, leg swings). Do these until you feel like you are no longer tight. Perform a few body weight squats and engage the glutes, ensuring your muscles are prepared for weight loaded full body movements.
Leg press-4 sets
This is weight that I used for this workout. It’s more about the reps, but try and use weight that will challenge you throughout. If you’re a girl, maybe use a 25 on each side instead of a 45. Or if you’re a beast, add more.
Set 1–20 reps with 45 on each side-Superset with 8 lunges per leg and 150 meters rowing-you can take a break during the 20 reps, or the 150 meters. However, try your best to complete the entire workout.
Set 2–20 reps with 2 plates per side-8 lunges-150 meter row at a faster pace
-Set 3–20 reps with 3 plates-8 lunges-150 m row
Set 4–20 reps with 3 plates-drop to 2 plates-20 reps-drop to 1 plate-20 reps-8 lunges-150 m row
Squat
With squats, try your best to reach 90 degrees. If you can’t due to lack of hip or ankle mobility, place 2.5 pounds plates underneath your heels (this will help you reach better depth with less mobile ankles). Or, put a box below you. Reach the box every time to ensure that you are reaching consistent depth. As I mentioned with leg press, use weight that you are comfortable with lifting. If you aren’t a good squatter yet, use a curl bar, or dumbbells, you’ll squat with the real bar eventually.
1 set with 15 reps with the bar-superset squat jumps (8) and reverse lunges (8)
Set 2–12 reps with 95 pounds-SS with squat jumps and 8 reverse lunges
Set 3–10 reps with 135-squat jumps-reverse lunges
Set 4–8 reps with 185-squat jumps-8 reverse lunges
Finish with 4 sets of 5 with 225-same squat jumps and reverse lunges-For a girl, this is comparable to 4 sets of 5 with 135, or a weight that isn’t light, and requires you to work for every rep.
Isolation
Bicep cable curls with rope-reps until failure with moderate weight-super set lying cable curl until failure-another super set close grip pull ups to failure-complete 4 sets
For bicep curls, make sure your back is straight, core is tight, and you are not swinging to lift the weight. For the pull-ups, use the assisted pull-up machine if you cannot perform them on your own.
Abs Finisher-5 sets of 10 reps of hanging leg raises-alternating the direction you raise your legs on each set. Ensure you fully stretch your abs at the bottom of each movement and limit swinging and using your momentum. Make sure you feel the squeeze in your abs at the top of the movement as well.
At the moment, tons of people aren’t reading my workouts. HOWEVER, when I’m a certified trainer with actual clients, I would like to have an established database of effective workouts I can direct them to when I am not able to workout with them.
