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All About Legs Workout

2014-11-04 | By: Snap Fitness

My favorite muscle group to lift is my legs. Your legs make up the larges muscles in your body, which means you can burn way more calories working your bottom half than you will your top.

 

What do you know about training your legs? Here are a few tips to get started and an example workout to try:

 

Prioritize your weaknesses.

If your quads are weaker than you hamstrings. Than focus on quads first, while you are feeling you strongest.

 

Tailor your rep ranges to your goals.

To put on size, use weights heavy enough to allow failure with 6-8 reps. To lean out and tighten up try 12-15 reps.

 

Take differences into account.

Calf muscles tend to be smaller and slower to develop than glutes, hamstrings, and quads.

 

Quad Focus — Total Leg Workout:

Front squat: 3-4 sets of 10-12 reps

Step-ups: 3-4 sets of 12-15 reps

Stiff-leg dead lift: 3-4 reps of 12-15 reps

Seated calf-raise: 3 sets of 15-30 reps

 

Hams Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Good morning: 3-4 sets of 10-15 reps

Leg extension: 3-4 sets of 12-15 reps

Butt blaster: 3 sets of 12-15 reps

 

Glutes Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Cable kick-backs: 3-4 sets of 15-20 reps

Hack squat: 3-4 sets of 12-15 reps

Reverse-back extension: 3 sets of 8-10 reps

Standing calf-raise: 3 sets of 15-30 reps

 

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