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7.15.2015

Workout Wednesday: Leg Day Routine





Hi! I'm so excited for today's post for Workout Wednesday because it's my favorite workout day of the week...Leg Day! I decided to share my leg day workout routine with you guys. :) Okay just keep in mind this is my workout and it may not be suitable for everyone. If you want to follow it, just do the weight and reps you can do, if that means more or less. My diet on leg day is almost like every other day, but I allow myself to eat more carbs because I usually earn it..so pasta here I come! Yum! My leg day workout is as follows:


START
  • Stretch for 10 minutes
  • 5 Sets of Squats
    • Warm-Up: just the bar, 15 times
    • 2nd Set: 15 times, 25 lbs each side = 95 lbs
    • 3rd Set:  12 times, 35 lbs each side = 115 lbs
    • 4th Set:  12 times, 35 lbs each side = 115 lbs
    • 5th Set:  8-12 times, 45 lbs each side = 135 lbs
    • 6th Set:  5-8 times, 50 lbs each side = 145 lbs 
    • SN: I actually beat my max pr last Wednesday and can squat 175 three times! I was so happy! (that means I have to up each set on weight a little more, so it's more evenly distributed.)
  • 4 Sets of Calf Raises on the Smiths Machine with 45-55 lbs
    • 1st Set: normal calf raises
    • 2nd Set: point toes inward
    • 3rd Set: point toes outward
    • 4th Set: normal calf raises
  • 3 Sets of 15 both hip ab/adducter:
    • 1st Set: 70 lbs
    • 2nd Set: 90 lbs
    • 3rd Set: 110 lbs
  • Lunges (side to side & back with each leg)
    • 3 sets of 15 with 25lb kettle ball
  • Ball Leg Curls 4 sets of 15
  • 4 sets of 15 donkey kick each leg
  • 3 sets of circles each leg
If I'm feeling strong that day and if my legs aren't wobbly/tired yet I'll do leg press, 3 sets of 15-20 with (2) 45 lbs and a 25 lb plate on each side and I'll go jump on the elliptical. 

END


It takes me about 1.5-2 hours to finish leg day, unless I happen to be the energizer bunny that day and can knock it out in an hour and 15. My personal reason for loving leg day is that I can really see the difference in my strength and how much weight I can lift. If you follow this workout, let me know!  I want to know your thoughts and opinions or even let me know if you have a good exercise I should try on my next leg day!