The importance of regular legs workouts

Often overlooked, leg training is the cornerstone to any fitness regimen.  A weekly legs workout will help you build a balanced and proportional physique, and also release growth hormone and testosterone into your bloodstream for increased muscle growth.  

Since legs are your largest muscle group, you will burn significantly more calories during your leg session than you would during a biceps workout.  I recommend training legs directly once per week, then secondarily with cardio sessions for optimal development.

I have put together a workout for you that will incorporate a variety of rep ranges, angles, and types of resistance that will introduce your body to new stimulus and force your muscles to grow.

Give this workout a try this week, let me know how you liked it in the comments section below!


Warm-up on Exercise Bike (5 minutes)

Unilateral Leg Extensions (4 sets of 20 per leg)

Barbell Squat (12, 10, 8, 6, 4) increase weight each set

-superset with-

Lying Leg Curl (5 sets of 15)

Walking Dumbbell Lunges (12, 12, 10 per leg)

-superset with-

Smith Machine Front Squat (12, 12, 10)

Donkey Calf Raise (25, 25, 20, 20, 15)

Stiff Leg Dumbbell Deadlift (3 sets of 12)

If you like this workout, I have also written a beginner legs workout that builds a great foundation, suitable for any fitness level.