For Bodybuilders

Sick and tired of covering up your legs with pants even when your at the beach? Or on vacation? Leg training is key for optimal growth, as well as having a symmetrical physique. When was the last time you trained biceps, triceps, shoulders, and fore-arms all in one day? Never right???

So why the heck would you have one day for your glutes, quads, hamstrings, and calves? Your legs are your largest muscle group so take the time, invest in a nice set of wheels.

Quad day

Leg extensions( get the legs warmed up and blood circulation going) 3 setsX 15 reps

Front squats-3 working setsX 15, 12, 10 reps

Leg Press-4 sets X 15-20 reps

Leg extensions- 2 sets to failure

Hamstring Day

Lying Leg curl- 4 sets X 12-15 reps

Back Squats- 3 sets X 20, 15, 12 reps

Stiff Leg-Deadlift X 4sets X 12-15 reps

Lying Leg curl- 2 sets to failure

A good way to build your legs is to split your quad and hamstring days, which means they must fall into a good workout split such as the following.

day one Quads, Bicep

day two Shoulders, Calves

day three Back, tricep

off

Day four Hamstring, rear delts/traps

Day five Chest Calves