Build Muscle Leg Workout

by Martin
(Australia)

Exercise 1:

Squat: 3 sets (15, 12, 10)

It is extrmely important to warm up the knees and quads before moving on to heavier sets. So, before doing the sets above to build muscle, warm up with a light set of 20-25 first. Take your time, and go at least to parallel (the top of your thighs parallel to the floor).

Exercise 2:

Leg Press: 3 sets (20, 20, 20)

Do not lock your knees at the top of the lift and be sure to stretch between every set!

Exercise 3:

Leg Curls: 3 sets (20, 15, Failure)

Start with a heavy weight and do each set without rest, working your way up the rack (use a lighter weight for each subesquent set). Squeeze each rep at the top and lower the weight slowly to build muscle faster.

Exercise 4:

Leg Extensions: 3 sets (20, 15, Failure)

Just like the leg curls above. Start with a heavy weight and do each set without rest, working your way up the rack (use a lighter weight for each subesquent set). Squeeze each rep at the top and lower the weight slowly to build muscle faster.