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Training the Wheels - Leg Day

Posted by Shawn Sprafka on

The highest requested workout routine on our twitter page was for training legs, so here it is. As previously mentioned on other routines I have shared, I think super setting is the key in building muscle & burning calories by keeping your heart rate at an elevated level. Plus you save time! 

Adjust weight according to your strength & experience level. **One thing to keep in mind, is proper form for all of your exercises!!**

This routine has squats and deadlifts that require your 1 rep max. Make sure to finish the walking lunges!! Those are essential! I promise if you finish this routine, you won't be able to walk for days...Time to train the wheels!

 

Warm Up:

5-10 minutes of preferred cardio. Make sure it's light impact. (Elliptical, stationary bike, etc.)

Super Set 1: 

Back Squat: Work to 1 rep max. (Example sets: 10, 5, 3, 1, 1, 1) 

Leg Curls: (After each squat set, do 10 leg curls)

Super Set 2:

Dead Lifts: Work to 1 rep max. (Example sets: 10, 5, 3, 1, 1, 1)

Leg Extensions: (After each dead lift set, do 10 leg extensions)

Super Set 3:

Leg Press: 3 sets (12, 10, 8)

Standing OR Sitting Calf Raises: 3 sets (20, 20, 20)

Final Exercise

Continual Walking Lunges: 5-15 minutes OR 1/4 mile 

 

After those lunges, you should be struggling to walk haha!  As always.....make sure to recover from your workouts with a high-quality protein powder. You can check out what we have by clicking here.

Feel free to comment or send me a message on social media about your thoughts on this article!!

Connect with us on social media!

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Thanks for reading.

-Shawn

 

NutriFit is a locally and privately owned nutritional supplement retail company specializing in high-quality products, competitive pricing, nutritional information and excellent customer service.


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