Light up those LEGS with LCF! :)

Light up those LEGS with LCF! 🙂

by Lauren Christine Frahn

No more shiverin’ timbers with these cold winter temperatures ~ Time to get a fire lit in those legs! 🙂 Ohhhh yess..It’s LEG DAY! LET’S GET TO TRAINING! 🙂

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

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

EXERCISE

SETS

REP RANGE

REST

Stair Climber – Medium Pace
Warm Up those LEGS

1

20 Min

CARDIO

Free Barbell Squat Feet: Wide, Normal, Together
Slow on the Descent; Explode Up

3

20/15/12

1 Min

D.B. Front Squat

3

15/12/10

1 Min

Seated Leg Extension (Toes IN)                              *SQUEEZE QUADS HARD at TOP*
*Do Not Lock Out*

3

20/15/12

1 Min

Dual-to-Single Seated  Leg Curl                                            *Dual Down, Single Up
*Alternate from Leg to Leg

3

20/15/12

1 Min

Incline Leg PressFeet LOW/NARROW

1

50! 🙂

BURN OUT

Single-Leg Seated Leg Extension
(Toes OUT)                       *SQUEEZE QUADS*
*Do Not Lock Out*

3

10/10/10

1 Min

Seated Calf Raise Machine (Plate-Loaded)

3

15/12/10

1 Min


**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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