Another LCF Leg Workout!! :)

by Lauren Christine Frahn

Whether you love it or fear it, like it or not….LEG DAY is here again! 🙂 Many will avoid training legs because of the intensity that is involved when training them, but not LABRADA fans!!! 🙂 Who is ready to ACHIEVE the incredible sense of accomplishment that comes from an incredible and intense LEG workout? I thought so! 🙂 Let’s get to training! 🙂

LCF’s TOTAL LEGS (Focus: QUADS/CALVES)                        *Make Every Rep Count* 🙂

EXERCISE

SETS

REP RANGE

REST

 

Seated Leg Extension

SQUEEZE HARD @ TOP

4

20/15/15/12

1 Min

 

Barbell Squat to D.B. Squat

DROP SET – 1x

(From BB To DB Squat)

4

6-8, 10-12

1 Min

 

D.B. Step-Ups

3

12/10/8

1 Min

 

Single-Leg Incline Leg Press

4

12/10/8/8

30 Sec

 

Lying Leg Curl

4

12/10/8/8

1 Min

 

Single-Leg to Dual-Leg Extension

Complete set of Single-Leg Extensions, then immediately complete set of Dual-Leg Extensions; Rest; Repeat J

3

10-12, Failure

1 Min

 

Seated Calf Raise Machine (Plate-Loaded)

4

20/15/12/10

1 Min

 

Seated Calf Raise Machine (Weight Stack)

3

15/12/10

1 Min

 

DROP SET Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range. In this case, you will drop the weight one time (usually by 15%) to failure…a.k.a. until you cannot get out even one more rep with proper form!! 🙂

Make sure that you are changing up your rep ranges. In the last workout, I was in a higher rep range and have dropped the reps in this workout, meaning HEAVIER weights! If you have been in a heavy rep range for your past couple of leg workouts, consider lightening the weight and performing more reps to keep those legs guessing! 🙂 Now…get to training!
Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!!  :)

LCF

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