LCF “NO FOOLIN’ AROUND” LEG WORKOUT!

LCF “NO FOOLIN’ AROUND” LEG WORKOUT!
by Lauren Christine Frahn

April Fool’s Day has just come and gone, but your LEGS will know you are strictly business with THIS WORKOUT! 🙂 Quit “foolin’” around ~ Let’s Get to Training!!! 🙂

LCF Workout – TOTAL LEGS (Focus: QUADS/GLUTES/CALVES)

*Make Every Rep Count* 🙂

LCF Workout – TOTAL LEGS (Focus: QUADS/GLUTES/CALVES) *Make Every Rep Count* 🙂

EXERCISE

SETS

REP RANGE

REST

Free Barbell Squat
(**SQUEEZE*)

3

12/12/12

1 Min

Incline Leg Press (Feet LOW/NARROW)

3

12/12/12

1 Min

D.B. Reverse Lunge
Alternate from Leg to Leg
SS

3

12/10/8

1 Min

D.B. Front Squat
Keep Chest Up
SS

3

12/10/8

1 Min

Seated Leg Extension
*SQUEEZE HARD @ TOP*
*POINT TOES

4

15/12/10/8

1 Min

Glute Machine

3

12/10/8

1 Min

Cable “Glute” Kickback

3

12/10/8

1 Min

Seated Calf Raise Machine (Plate-Loaded)
TOES OUT

3

15/12/10

1 Min

*Does NOT include WARM-UP set! 🙂

SS = SuperSet

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂 If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated! 🙂

LCF

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