Building big muscular legs is not the easiest thing in fitness or bodybuilding. It takes much longer to see your results and typically the recovery period after leg day takes longer due to using more muscle groups in each lift. But at the same time it is not impossible this program is composed of the following 5 exercises for your leg day workout:
The back squat is an exercise that will develop the quads, hamstrings and the glutes, but it will also work other muscles. Make sure to use proper form when you are doing this leg day workout and if you want to put a more emphasis on the quads try to stay more upright, also try to hold the bar on your trap muscles.
Do 5 sets of 15-12-10-8-6 repetitions.
A great machine for developing the cvadriceps muscles aka the quads. Place your feet narrow to put a more emphasis on the outside of the quads, this will make your legs look bigger and rounder. Make sure when you are lowering the weight to not round the lower back, which is a common mistake that beginners do at the leg press on their leg day workout. Doing this mistake you will make yourself prone to a lower back injury.
Do 4 sets of 12-10-10-8 repetitions.
Take 1 dumbbell in each hand and walk with them in a lunge. This exercise not only will develop your leg muscles, but it will also improve and challenge your cardiovascular and respiratory system. So you get 2 benefits in 1 exercise. In order to do them correctly make sure you have a 90 degrees on both legs when you are in the lunge position, also keep the back as straight as you can.
Do 4 sets of 10 ten steps for each leg.
This exercise will target mostly your hamstrings but will work also the glutes at a small degree. Make sure to keep the back straight while doing them and also to do the execution of the exercise from the hip joint, not from your lower back. Don’t lower the bar too much above your knees.
Do 5 sets of 12-10-10-8-8 repetitions.
One of the most known, used and efficient machine for developing the calf muscles. Depending on your body structure place your feet narrow or wide, play with the stances and see where you feel the interior calves better.
Do 5 sets of 15-12-10-10-8 repetitions.
An exercise which is not very popular but is definitely very efficient for calves. Like the standing calf raises, play with the stance until you involve the interior part of the calves at the highest degree.
Do 4 sets of 12-10-8-6 repetitions.
The heavy leg day workout will make you sore for a couple of days, but it will give you the gains you were expecting for a long time.
Stay up to date on the latest men’s health, fitness and lifestyle trends and tips.
Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.
© COPYRIGHT MEN'S FIT CLUB 2023. All Rights Reserved