KILLER LEGS
The Killer Legs Workout
Duration: 50 minutes
Difficulty level: Intermediate
Muscles involved: Hamstrings ยท Quads ยท Glutes
Focus: Build muscle ยท Build strength
Overview
You want a better looking lower body? Then you need a concentrated program that hits your legs from every angle possible. Forget standing in line waiting for leg curls and extensions. This plan is designed to completely transform your lower body by offering the most difficult-and most effective-leg exercises ever created.
How to do this workout?
Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday.
When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between
Weekly Routine
DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest
SUPERSET SETS REPS/TIME REST (S)
1A Kettlebell swing
3 15 20
1B Body-weight jump squat
3 10 30
CIRCUIT SETS REPS/TIME REST (S)
2A Single-arm dumbbell snatch
2 5 0
2B Barbell shoulder press
2 5 0
2C Clean
2 5 0
2D Barbell shrug
2 5 0
** - as many as possible; @ - each side
Duration: 50 minutes
Difficulty level: Intermediate
Muscles involved: Hamstrings ยท Quads ยท Glutes
Focus: Build muscle ยท Build strength
Overview
You want a better looking lower body? Then you need a concentrated program that hits your legs from every angle possible. Forget standing in line waiting for leg curls and extensions. This plan is designed to completely transform your lower body by offering the most difficult-and most effective-leg exercises ever created.
How to do this workout?
Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday.
When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between
Weekly Routine
DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest
SUPERSET SETS REPS/TIME REST (S)
1A Kettlebell swing
3 15 20
1B Body-weight jump squat
3 10 30
CIRCUIT SETS REPS/TIME REST (S)
2A Single-arm dumbbell snatch
2 5 0
2B Barbell shoulder press
2 5 0
2C Clean
2 5 0
2D Barbell shrug
2 5 0
** - as many as possible; @ - each side
8 years ago