Massive Leg Day Workout
WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)
GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set
-
Barbell Squats - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- Gluteus maximus
- Gluteus mediusQUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis///// SECONDARY MUSCLES WORKED
ABS
- External obliqueHIP
- iliotibial band
- Sartorius
- Tensor fascia lataHAMSTRINGS
- Bicep... -
Deadlifts - (All Views)
///// PRIMARY MUSCLES WORKED
NECK
- Levator scapula
- Splenius capitisBACK
- TrapeziusFOREARMS
- Flexor digitorum superficialis
- Flexor digitorum profundusABS
- External oblique
- Rectus abdominisGLUTES
- Gluteus maximusQUADS
- Rectus femoris
- Vastus lat... -
Leg Extensions - (All Views)
///// PRIMARY MUSCLES WORKED
QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis
- Vastus medialis///// SECONDARY MUSCLES WORKED
ABS
- External oblique
- Rectus abdominisGLUTES
- Gluteus maximus
- Gluteus mediusHIP
- iliotibial band
- Sartorius
... -
Lying Leg Curls - (All Views)
///// PRIMARY MUSCLES WORKED
HAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head
- Semimembranosus
- SemitendinosusCALVES
- Gastrocnemius, lateral head
- Gastrocnemius, medial head///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsiABS
- External ...
