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Leg Workout
By Ian Hales

Personally my legs respond much better to more sets than my upper body, I believe in a slow controlled repetition for safety and complete feel of the working muscle.  I switch the order of exercises every week and this never fails to give the muscle a new level of pain!!

If your hamstrings lack size I recommend training them first before quads, this gives them a good chance to warm up before the quad attack!

This may seem a long workout but it should not take longer then 1 hour to complete, don't talk just train to keep the level of intensity high. If you have a training partner have him or Her( don't want to upset the ladies) get the next piece of equipment ready to go!

Keep good form and aim for quality of movement rather than weight!  These are the weights I use and have taken me 10 years to reach, I could probably go heavier but prefer to make the rep harder by squeezing and flexing the muscle.  Remember Ronnie( Coleman) wasn't built in a day and neither will you be so settle down and dig in its a long ride.

Leg curl

2x30 reps (pre-exhaust/warm up)

Leg press

3 Sets

1st Set 30 reps (120kg)

2nd Set max weight(360kg)

3rd Set max weight(360kg)

Both of the last to sets are to failure.

Squats

3 Sets

!st Set 14 reps(145kg)

2nd Set 8 reps(185kg)

3rd Set 6 to 8 reps(205kg)

Reverse Leg curl

3 Sets

1st Set 30 reps

2nd Set 12 reps

3rd Set 8 reps

Last 2 sets to failure.

Stiff Legged Dead lifts (with dumbbells)

2 Sets

Both to failure. ( I recommend standing on a weight disc with your heels on the floor to increase the stretch on the hamstrings)

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