If you read my article on building bigger biceps, then you can pretty much apply the same principles to legs. If legs are your priority, then hit them first in your training split. For example my current training split is as follows:
Monday - Back/Biceps
Tuesday - Chest/Triceps/Shoulders
Thursday - Legs/Biceps
Friday - Chest/Triceps
If I were to place a higher priority on legs I would train the following splits:
Monday - Legs/Biceps
Tuesday - Back/Shoulders
Thursday - Chest/Triceps
Friday - Legs/Biceps are optional if you want to work on them or shape them.
Through this split you will train legs on Monday and Friday. This will allow adequate rest to then burn your legs again on Friday. I would recommend training heavy on Monday and then going into a higher rep range (10-12 reps) on Friday. Squats are a must if you want to build big, strong legs. Below I will list the exercises and some other options for workouts:
Squats - 4 sets (15*warm-up, 10,8,6)
Leg Press - 3 sets (10,8,6)
Leg Extensions - (12,10,8)
Leg Curls - (12,10,10)
Calf Raises - (12,10,10)
Hack Squats - 4 sets (15*warm-up, 3x12)
Lunges with barbell or dumbbells - 3x12
Step up on 12" block with barbell - 2x15
Bent-Knee Calf Raises - 3x12
I hope it will be useful to all of the visitors of Teenbodybuilding.com. It is a dream come true to have my articles and pictures posted on the site. It means the world to me. I have also taken the first step to becoming a professional wrestler as I have began training for a career in professional wrestling.
My training is valuable as so I can take all of the physical punishment that I am going to put my body through in my career. I would say 99% of professional wrestlers in the WWE have physiques that could be seen in IFBB Pro Contests. I also had an offer to wrestle in a federation in Massachusetts when I come out of school.