This is a very intense routine where it will cost you to move normally and go up and down steps, beyond that good luck and achieve your goals
Breaks: Being a muscle volume routine, you should apply a rest between sets of between 60 and 90 seconds. Between different exercises you can rest between 2 and 3 minutes, doing during that time stretching exercises for the area of the leg you are working.
Kilajes: You must choose some weights that make you get ALMOST to the muscular failure in the proposed repetitions, what we would call in the repetition “falla-1”. You only have to reach muscle failure in the last series of each exercise; do not forget to have the help of a partner to watch you in these series to the failure, especially in potentially dangerous exercises such as the squat.
Progressions: Try to raise the weight moderately every week, this time we will not complicate with calculation of percentages or maximum repetitions. Keep the number of repetitions and series constant.
In this first variation we will start training the muscles of the quadriceps, followed by the femoral and ending with the twins. You must stick to the repetitions and series proposed.
Leg extensions on machines: 4 × 20, 15, 12, 10
Squats: 5×12, 10, 10, 10, 8
Striking with dumbbells: 3×10
Leg Curls: 3×10, 8, 8
Romanian deadlift: 4×12, 10, 10, 8
Calves in sitting machine: 4×15
Calves on standing machine: 3 × 10, 10, 8
The basic exercise of this first routine is the squat. Do your best in this exercise.
Routine legs variation 2
In this routine we will start working on the femoral, followed by the quadriceps and the twin. In this way we will avoid the error of always starting to work on the legs because of the quadriceps, which produces decompensation when working the femoral muscles always more fatigued.
Leg Curl in sitting machine: 4 × 20, 12, 10, 10
Romanian deadlift: 5×12, 10, 10, 8, 8
Leg Curl machine lying down: 3×10
Strings with bar: 4×10
Calves in inclined press :. 4 × 10, 10, 8, 8
One leg calf with dumbbells: 3×10
In this routine the basic exercise is the Romanian deadweight, execute it correctly and use heavy kilages. In the squat do not reach the muscle failure, because you will have femoral too fatigued to perform a proper support function.
Routine legs variation 3
In this last variation, we eliminated the basic exercises of the squat and the deadlift, using isolation exercises less harmful to the joints.
Inclined press: 5 × 20, 12, 10, 10, 10
One-leg machine extensions: 4 × 10
Buttocks on pulley: 3×12
Leg Curl: 4×12, 10, 10, 10
Leg Curl stand up: 3×10
Calves in machine hack: 4 × 15
Calve Sit down 3 x 25