Leg and Calf workout

by Bill

So you want to work legs, huh? Okay, try this on for size and have your favorite recovery drink ready …. You’re going to need it.

First do get things started do steps ups while holding dumbbells for added resistance. You want to chose a weight that lets you get at least 10 reps…and then go do 20. Told you this would be a challenge.

Next, you want to do a set of leg extensions immediately followed by a set of leg curls using a weight that allows you to do 8 good reps going for full stretch and contraction.

Then do squats using a power rack for safety, if none do hack squats or deadlifts with a weight you can do 12 good reps and do 10.

Immediately do jump squats until there is no way you can get another rep. Feel the pump and then rest for at least a minute drinking some water or training drink. Repeat one more time…two if you are a real glutton for punishment…. Your legs will thank you for it later.

For Calves at the end of this pick a weight you can just do eight reps with. Raise the weight with both calves and lower slowly with one. How slowly..try at least 20 to 30 seconds. At the bottom pause to allow the calf muscle to stretch. Repeat doing other side.

Do this routine no more than twice a week at first then cut back to one if advanced using more weight.

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