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leg workout
jump rope
dead lifts
stationary bike
squats
matter of fact
cardio
ducks
plateau
exercises
legs
men and women
The Best Leg Workout For Building Muscle
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The Best Leg Workout For Building Muscle

I have to be honest, leg workout day is my least favorite day in the gym. I always have to sike myself up on the short car ride there. I'll put on some rocking music or even revert to reminding myself of my bad eating choices in the previous week.....whatever works, right?

One thing I have learned over the years is that if I dislike like something because it is hard, it probably means it is good for me. This is especially true in the gym. I hate working out my legs because it is hard, but that shouldn't keep me from hitting it hard in the gym on leg day. Matter of fact, it should motivate me to work even harder!

The reality is that a great, consistent leg workout could be the key to getting the results you are looking to achieve. It could push you past that plateau you've been stuck on.

I realize we all have different goals when it comes to fitness, so this routine isn't a one size fits all. This is for men and women who want to ADD muscle and size to their legs. If you are looking to merely tone up and lean out your legs, be warned that this workout will do much more than that (I'll write another later about how to tone and lean out legs).

Here's the routine:

Squats – 3 sets of 10 reps. Go as low as you can when you squat. The lower you go the better.

Standing Calf Raises – 4 sets of 20 reps. Use as heavy a weight you can.

Leg Press – 3 sets of 15 reps.

Jump Rope – 3 sets of 1-2 minute jumps.

Strait Leg Dead Lifts - 3 sets of 10

Leg Extensions – 3 sets of 15 reps.

Seated Calf Raises – 3 sets of 25 reps.

Ducks Walks – 3 sets to failure. Get in a squated position (like a catcher in baseball), put your hands behind your head and walk across the gym.

End your workout with with some cardio on the stationary bike. Go about 15-20 minutes.

To keep the workout intense and maximize results, keep your rest in between sets less than 60 seconds and less than 3 minutes between exercises.

Do this routine once a week. Preferably at the end of the week so your body has a couple of days to rest and recover. Most people don't realize that a hard leg workout works the upper body as well.

I would recommend that you use this workout until you get the size you want on your legs. That will come at different times for everyone. If you are consistent and work hard, you will accomplish your goals!


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