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Below is my second day leg exercises. Please do not follow the same weight pattern,this is just my particular routine and is not meant to be yours 😀

Romanian deadlifts (Ham warm up workout)
1st set 135lbs for 15 reps
2nd set 185lbs for 13 reps
3rd set 225lbs for 10 reps
4th set 275lbs for 10 reps

Single Leg Press (not including the machines weight)
1st set 180lbs for 15 reps
2nd set 270lbs for 13 reps
3rd set 360lbs for 10 reps
4th set 360lbs for 13 reps (doubles burn out)
5th set 410lbs for 10 reps

Inner Thigh
1st set 150lbs for 15 reps
2nd set 150lbs for 13 reps
3rd set 195lbs for 10 reps
4th set 195lbs for 8 reps
5th set 195lbs for 8 reps

Outer Thigh
1st set 150lbs for 13 reps
2nd set 150lbs for 13 reps
3rd set 175lbs for 13 reps
4th set 175lbs for 12 reps
5th set 175lbs for 12 reps

Seated Calf Raises (All time under tension reps)
1st set 45lbs 15 reps (straight)
2nd set 45lbs 13 reps (Angled Inward)
3rd set 45lbs 13 reps (Angled Outward)
4th set 45lbs 10 reps (straight)
5th set 45lbs 12 reps (straight)

Leg Curls
1st set 160lbs for 13 reps
2nd set 180lbs for 11 reps
3rd set 180lbs for 10 reps
4th set 200lbs for 8 reps

18 COMMENTS

  1. I dont work the same muscle groups on leg days, exception for calfs. Example this video is focused on hams and my first day i focused on quads. The third day which will be today for me will be a touch up on my entire leg and including a upper body workout with it. Good diet and rest will help with soreness but remember we are tearing down muscles during training, so you are going to be sore 🙂

  2. oke thank you (:
    sorry i spelled sore wrong im german…:D
    my leg days are tuesday and friday
    im doing a 2 day split
    i train legs with back and bizeps
    any supplement for faster regeneration? i think my diet is good:P

  3. drink or take a lot of BCAAs. It helps a lot for your recovery so you don't get sore for a long period.
    If you're looking for a protein that is very effective and really good in recovery, I highly advise you to get Dark Matter from MHP, it's amazing. In a spare of couple of hours, you almost don't feel any muscle pain and sore, even you feel ready for another round. Check the reviews on bodybuilding or just on internet.

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