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Steel Wheels: The Ultimate Tri-Sets Workouts For Legs

Leg day is usually the most dreaded, but this in-and-out trio of leg-wrenching tri-sets will give you a workout to remember!

Most of us hate "leg day" - we think of long, laborious, puke-inducing work. But guess what? Leg day can be done more quickly than you think. You'll still be working off your tail, though, so let's lay down some ground rules:

  1. You absolutely have to train legs if you want a complete muscular physique.
  2. Leg workouts need to be intense in order to be effective. So prepare to work!
  3. A good leg workout can take as few as 45 minutes, so no excuses for skipping one!

So get ready to saddle up, because here are three quickdraw tri-sets that will get the job done. After a brief warm-up on the treadmill and some stretching, we'll start with the quads, work our way to the hamstrings, and finish it off with calves. Here's the drill:

  • With each exercise, lift heavy so you can reach failure within the specified rep range.
  • Complete each tri-set by performing every exercise within the round continuously. No rest.
  • Repeat that tri-set after 1 minute of rest. Complete three rounds for each tri-set section.
  • Once you've finished 3 rounds for the first tri-set, move to the next tri-set.

How fast will it take YOU to complete, partner?

Neither leg day nor trisets are for the
faint of heart. Let's combine them!

First Tri-set: Blow Those Quads Away

3 rounds, 1-minute rest between rounds:

Quads Triset

Tip: After your thighs reach parallel with the floor, explode on the way up. If using bodyweight is too easy, hold a weighted plate in your hands to increase the intensity.

Second Tri-Set: Wreak Havoc On Your Hamstrings

3 rounds, 1-minute rest between rounds:

Hamstrings Triset

Tip: Stretch before starting this round, and make sure to get a good stretch while performing the stiff-legged deadlift.

Third Tri-Set: Cannonball The Calves

3 rounds, 1-minute rest between rounds:

Calves Triset

Tip: On the first round, perform all the exercises with your toes pointed straight forward. On the second round, point your toes outward. On the third, point your toes inward. This will allow you to nail all parts of your calves!

But wait! There's one more twist ...

This is a rotating workout, baby! That means the order of your tri-sets will change from week to week so your legs stay on their toes, so to speak. Here's the 3-week cycle.

Week 1

  • Quads
  • Hamstrings
  • Calves



Week 2

  • Hamstrings
  • Calves
  • Quads



Week 3

  • Calves
  • Quads
  • Hamstrings



If I were you, I'd take your lower-body measurements right now, do this program for 9 weeks, take those same measurements again, and get ready because your jaw will hit the ground ... hard.

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Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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Comments

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GetJackedPA

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GetJackedPA

Just did this...this morning. Yeah, it's for REAL! Needed a different idea for my legs and this did it.

Mar 1, 2012 4:46pm | report
 
Hulkfan1

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Hulkfan1

You know what my leg workout if gonna look like now!

Mar 24, 2012 6:30pm | report
 
rocklockridge

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rocklockridge

Thanks, guys.

May 24, 2012 9:11am | report
 
MattCekang17

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MattCekang17

gotta try this

Nov 1, 2012 7:13pm | report
 
dslxic

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dslxic

Yikes! I did this entire workout in a 45 minute span, then went to grab some chicken at the store. Could barely stand up while waiting in line. Great leg exercise!

Dec 5, 2012 7:13pm | report
 
AnnieM101

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AnnieM101

OMG! I think this would kill me and if it did someone better lay me out in my coffin in a mini skirt with the lids up! To show of my gams of course. lol.

Feb 19, 2013 11:32pm | report
 
Mcdavi994

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Mcdavi994

Just did all these workouts together, supersetting them
(3 Sets of Leg Press-Deadlift-Calf Press, etc. for 27 overall sets) and finished with your Leg Finisher/165 moves on the Leg Press.
I needed something different that targeted every part of my legs and this was perfect.
I can barely walk! Thank you!

Mar 21, 2013 3:12pm | report
 
Showing 1 - 7 of 7 Comments

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