Bodybuilding.com   



Main Page
Brand Listing
Categories
Sort By Goal
   Fat Loss
   Muscle Building
   More...
Protein Find
Top 50
Shipping Info
How 2 Order
Contact Us
Checkout


Main Page
Article Listing
   Training
   Nutrition
   Supplements
   Contest Prep
   Motivation
   For Sports
   Transformation
   Tons More
Bodybuilders
Contests
Exercises
Workouts
For Women
For Teens
Writer Listing
Mailing List
Forum

Printable Page

Did you know?
Many believe the sport of bodybuilding began with the ancient Romans and Greeks.



Welcome to our leg workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.



Quad and Hamstring Workouts!

Bodybuilders generally divide the legs into three main muscle groups: thighs (quadriceps), hamstrings (leg biceps) and calves (soleus and gastrocnemius). The main function of the thigh is to extend the lower leg at the knee joint. The hamstrings are the direct equivelent of the arm biceps, for they flex or curl the leg toward the body. Walking or running involves the contracting and relaxing of both muscles. It is safe to say that you'll never develop size without increasing leg strength, so if you are ready to add muscle everywhere, here are some awesome workouts to help you along the way. You can incorporate these quad and hamstring workouts into your exsiting workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1# of Sets# of Reps
Squats4 sets12-6* reps
Lying Leg Curls2-3 sets8-12 reps


Exercise/Intermediate Routine #1# of Sets# of Reps
Angled Leg Presses5 sets12-5* reps
Leg Extensions3 sets8-12 reps
Seated Leg Curls3-4 sets8-12 reps


Exercise/Advanced Routine #1# of Sets# of Reps
Leg Extensions3-4 sets8-12 reps
Squats5 sets12-5 reps
Standing Leg Curls3 sets8-12 reps
Stiff-Legged Deadlifts2-3 sets10-15 reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Here are some other workouts ---------

Exercise/ Routine #1# of Sets# of Reps
Leg Extensions4 sets10-15 reps
Leg Presses4 sets10-15 reps
Hack Squats4 sets10-15 reps
Lying Leg Curls6 sets10-15 reps
Standing Leg Curls4 sets10-15 reps
Stiff-Leg Deadlifts4 sets10-15 reps


Exercise/ Routine #2# of Sets# of Reps
Leg Extensions1 set6-10 reps
Leg Presses
(or Squats)
1 set6-10 reps
Lying Leg Curls1-2 sets6-10 reps


Exercise/ Routine #3# of Sets# of Reps
Squats8-10 sets5-35 reps
Hack Squats5-8 sets10-15 reps
Leg Curls6-8 sets10-15 reps


Exercise/ Routine #4# of Sets# of Reps
Barbell Lunges3-4 sets10-15 reps
Dumbbell Lunges3-4 sets10-15 reps
Leg Press3-4 sets6-12 reps
Squats3-4 sets6-25 reps


Exercise/ Routine #5# of Sets# of Reps
Squats8-10 sets20-5* reps
Hack Squats5 sets10-15 reps
Leg Extensions5-8 sets10-15 reps
Lying Leg Curls6-10 sets10-15 reps


Exercise/ Routine #6# of Sets# of Reps
Squats4-6 sets6-8 reps
Leg Extensions3-4 sets8-10 reps
Lying Leg Curls4-5 sets8-10 reps
Lunges3 sets12-15 reps


Exercise/ Routine #7# of Sets# of Reps
Nautilus Leg Extrensions2 sets6-8 reps
Vertical Leg Presses1-2 sets8-10 reps
Squats1 sets8-10 reps
Nautilus Leg Curls2 sets6-8 reps


Exercise/ Routine #8# of Sets# of Reps
Leg Extensionss5 sets10 reps
Lying Leg Curls5 sets10 reps
Hack Squats5 sets10 reps


Exercise/ Routine #9# of Sets# of Reps
Squats6 sets10-6* reps
Angled Leg Presses4 sets10-6* reps
Leg Extensions4-5 sets8-10 reps
Lying Leg Curls5-6 sets8-10 reps


Exercise/ Routine #10# of Sets# of Reps
Leg Extensions5-6 sets20-8* reps
Leg Curls5-6 sets20-8* reps
Squats4-5 sets12-8* reps
Nautilus Lunges4-5 sets10 reps


More Information!

L-Carnitine ????
You've heard a lot about it. Get the fact by clicking here and decide if you want to try it.

-Back To Main Workout Page-

Message Boards / Submit Your Workout
   

Home | SuperSite | Articles | CyberStore | Product Listing | E-mail | Search
Bodybuilding.com, 361 Steelhead Way, Boise, ID 83704
Disclaimer