“Muneer’s Leg Training Routine: By Weight Loss Made Simple:”

  • Squats on Smith Machine or Free Style on Power Rack:

 

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#1 Set: do 20 reps full movement for good warm up. Full movement will give you better results:

#2 Set: Increase weight and do another 20 reps if you can:

#3 Set: Increase weight and target 20 again:

#4 Set: Increase weight one more time and Target as many reps as you can. Remember to go to complete failure:

#5 Set: Do the set as intense as possible with good form:

#6 set: Last set must be the most intense. Go to complete failure:

  • Leg Press with full movement. Use either Cybex or Conventional Leg Press:

Image result for leg press on cybex machine

 

#1 Set: Do 30 reps with full movement and keep constant tension on the thighs:

#2 Set: Increase weight and do 25 reps:

#3 Set: Increase weight again and do 20 reps:

#4 Set: Increase weight one more time and just go to failure:

#5 Set: Repeat same as #4 set and go all out:

  • Dead Lifts with Dumbbells Or Straight Bar on Power Rack:

Image result for deadlifts on leg day

 

#1 Set: Do 30 reps for a good warm up and make sure to keep your back arched in good form:

#2 Set: Increase weight and do 25 reps:

#3 Set: Increase weight and do 20 reps:

#4 Set: Increase weight one more time and go to complete failure:

#5 Set: Do the same as #4 set and you can keep the reps for your heavy sets at around 12 to 15 to failure:

#6 Set: Go all out on this one because the last set is the important set. Keep your form on these they can be great or they can be hurtful:

  • Seated Leg Extension:

 

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Trainers Note: You can incorporate seated leg extensions and lying leg curls in your routine if you choose. They don’t do much for muscle size and strength but can be used as a warm up. If you choose to incorporate them in your routine do leg extensions first and leg curls at the very end:

 

  • Lying Leg Curl:

 

Image result for lying leg curl