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Here is our sponsored athlete Anthony’s leg day routine. If your looking to add some mass to your wheels follow his routine to have your legs begging for mercy.
Started off with 10 min warm up on the stair mill followed by stretching.
Leg curls seated 4 sets
Leg curls laying down 4 sets
Leg extension 4 sets
Leg press: 1 plate on each side 5 reps, add a plate 5 reps. Repeat till 10 plates each side. Then drop back down on plate at a time doing 5 reps each plate dropped. When you get down to 1 plate each side do 20 reps or till failure.
Squats: 1 set of 135, 3 sets of 225 (nice slow controlled reps with static holds for 2-4 secs) Last set: drop set – 315 x 8-10, 225x 8-10, 135 x 10-12
Hack squat 3 sets
One legged leg press machine 4 sets
Single leg leg extensions(low weight) with 2 sec static holds when extended.
Walking lunges 2 sets 100 steps each
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For those not familiar with some of the exercises listed above, here are a few instructional videos on performing them below.
Seated Leg Curls
Laying Leg curls
Single Leg extension
Leg Press
Squats
Hack squat
One legged leg press machine
Walking lunges
