My Usual Tuesday Leg day Routine

[fromisEJel]

I love working out my legs. I usually workout my legs twice a week. On both Tuesday and either friday or Saturday.


Tuesday are usually just devoted to just Squats and Calf raise. While the other leg day are dedicated to lunges and working our my legs using machines.

So I just want to share my Tuesday leg days routine. It can take less than 20 minutes to complete. I take 45 seconds to one minute rest in between each exercise.


Bodyweight Squat - 20 reps

Barbell Squat - 20 reps

Dumbbell Goblet Squat (Light Weight) - 20 reps

Dumbbell Squat (Moderate Weight) - 20 reps

Dumbell Goblet Squat (Moderate Weight) - 10 reps

Kettlebell Goblet Squat (Moderate Weight) - 10 reps

Dumbell Squat (Heavy Weight) - 5 reps

Total Volume: 105 reps

Optional bulgarian split squat (Light Weight) - 10 to 12 reps


Calf Raises:

1) BodyWeight Calf Raise
2) Dumbbell Calf Raise (Moderate Weight)
3) Dumbbell Calf Raise (Heavy Weight)
20 reps each.
Total Volume: 60 reps



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I progressive overload every 3 weeks by increasing my reps for each exercise. Once I reached a certain number of reps, I will increase ths weight I am using. However every 7 weeks, I will do some deloading. This is to give my muscles more rest and enable mr to push even harder when I start to progressive overload again.


it can be a pretty intense routine for those starting it. When I first started this plan which I created, the soreness lasted me for at least 3 days. But now that I grow stronger, ths soreness from the workout only last less than a day.

But hey I am to stand for 8 hours straight without any fatigue (part of my job scopes) and next time if you are at a concert, you can stand in the moshpit without feeling tired! (Remind me of when I attended Apink concert with my peers and we are in the moshpit. After the concert, they all were tired while I was still running around and also walked 1 hour 30 minute home with my friend after we missed ths last train).



If you try this routine of mine, let's me know how it go!

 

[hatmixx]

Never skip leg day!

I havent been to the gym in a long time since my schedule is messed up, but i always loved leg day xD

 

[choively]

how do I get skinny arms?