LEG DAY with LCF!

by: Lauren Frahn - Posted in: Training and Workout Tips

LEG DAY!

The mere thought either sends shivers down your spine or gets your adrenaline pumping with excitement! Regardless of where you fall on that spectrum, leg workouts are necessary and this workout is going to get your blood pumping!

While some like to train legs all in one day, I prefer to break down my leg work out into two parts (both hitting the total leg) but one day with more of a focus on QUADS/CALVES and the other day with more of a focus on HAMS/GLUTES. Make sure to allow AT LEAST 48 hours between Leg days if you split them up ~ REPEAT, you must allow time for REST and RECOVERY!

The following workout will focus on QUADS/CALVES…

The QUADRICEPS are found at the front of the thigh and allow the straightening of the leg and flexing of the knee. The CALF muscles run from the back of the knee down to the ankle and its primary function is to raise the heels. Let’s get to training!! 🙂

Lauren’s Leg Day (Part 1)

DAY 2 – 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
Smith Machine Squat Push Through HEELS	4	15/15/12/12	1 Min
Incline Leg Press SLOW REP CLOSE STANCE MAINTAIN TENSION	3	12/12/12	1 Min
Walking D.B. Lunge SS *Rep range is steps PER LEG	4	15/12/12/10	1 Min
Seated Leg Curl SS *Hold 1 count at Bottom	4	15/12/12/10	1 Min
Seated Leg Extension DROP SET – 2x	4	10-12, Failure	1 Min
Smith-Machine Calf Raise	4	20/20/15/15	1 Min
Seated Calf Raise Machine	3	15/12/10	1 Min

SS = Superset

DROP SET = Complete Reps to Fatigue for the given Rep Range, then drop the weight to Failure, then drop the weight to failure again! 🙂

My quads respond better to higher reps, which is why I am in the 12-15 range here (for the most part). If you do better with heavier weights when training quads, simply decrease the number of reps that you are performing and considering throwing in another set (or two) per exercise! 🙂

Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂

LCF