LCF’s “Leg up” on the Competition! :)

LCF’s “Leg up” on the Competition! 🙂

by Lauren Christine Frahn

What better way to get a LEG up on your training competition than with training, well, LEGS?!?! Let’s get to training! 🙂

DAY 2 – TOTAL LEGS (Focus: QUADS/CALVES) *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Seated Leg Extension

Pre-Exhaust

2

20/20

No Rest

Hack Squat Machine #

Face Machine

3

15/12/10

1 Min

Single-Leg Seated Extension  SS

*PAUSE & SQUEEZE*

3

15/12/10

1 Min

Lying Hamstring Curl             SS

Vary Tensions

3

10/10/10

1 Min

Incline Leg Press

*SQUEEZE QUADS*
*Do Not Lock Out*

3

12/11/10

1 Min

Seated Leg Extension

*SQUEEZE HARD @ TOP*

3

12/12/12

1 Min

Seated Calf Raise Machine (Plate-Loaded)

TOES OUT

3

15/12/10

1 Min

# = If you prefer, can do Standard for given number of sets and reps.

PAUSE & SQUEEZE: At the maximum point of tension on EACH rep, hold the weight for a three-second count.

SS = SUPERSET Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Before starting the superset again, rest for the indicated amount of time. Repeat the superset 3 or 4 times, as indicated.

**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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