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Current leg routines...

I do legs 2 days/week. Here is the breakdown... yes it's a lot.


leg press - 5 sets 8-12 reps / 200-340lbs

stiff-legged deadlifts - 5 sets 10-15 reps / 90-100lbs

plate-load squat machine - 5 sets 10 reps / 90-110lbs... deeeeep squats... as low as I can go.

leg extensions - 3 sets 10 reps / 100lbs

leg curls - 3 sets 10 reps / 85lbs

butt machine - 3 sets 12 reps / 90lbs

calves, inner/outer thighs


smith-machine squats - warm-up then 5 sets 8-12 reps / 90-140lbs

smith-machine lunges -  5 sets 8-12 reps / 90-140lbs

smith-machine sumo squats - 5 sets 8-12 reps / 90-140lbs

regular deadlifts - 5 sets 8-10 reps / 110-120lbs

if I have time I also do extensions, curls, and butt machine again. 


I always do legs and back together... on Tuesday I do wide-grip back exercises and on Fridays I do close-grip stuff. :) 


5 votes + -


OneFitMom_ wrote 80 months ago:
You're the bomb diggity!!!
rachelhohenbrink wrote 80 months ago:
Wow intense! Sounds like your tearing it up great job!
sarah44254 wrote 80 months ago:
I'm so glad you post these. I joined a gym and will have access to all these machines shortly (they open next month) and can't wait to try the same routines on weights for me! You are so awesome :D
redhum wrote 80 months ago:

My backgoround: Bodybuilder (amateur) turned powerlifter (much better at powerlifting than Bodybuilding).

I have not been serious in at least four years, but it looks like your leg routine is too extensive. Would recommend one power movement (Squat, Press) along with curls and extensions. Vary the width of your stance to your deficiencies. In otherwords, if you need to build more inner thigh and leg, take a wide stance. If it's the outer thigh you wish to emphasize take a close stance.

You've said you'd like to bulk up. I would drop the reps and do (safe) brief heavy lifts.

Are you familiar with an old system called rest/pause? Or for shock pre-exhaust?

Just throwing these out at you. By no means do I mean to be a critic. You know your body best.
mmillsrd wrote 75 months ago:
Stephanie - why do you do legs and back together. Legs go better with abs or lower back and do back with biceps cause you are working those muscles already.

just a though

keep up the good work
stephanielynn76 wrote 75 months ago:
I purposely do not do biceps with back because they would get too fatigued with rows and chin-ups before I would ever get to actual bicep isolation exercises. Doing them on different days is better for me... it's like they get "hit" more than once per week. It's the same reason I don't do chest and shoulders together. I rarely ever do abs but when I do I do them on my days off. I've been doing this 12 years and I've mixed up many many different ways over the years. This is just my current workout and, for now, I've found what I like and what works for me. I don't think there is a "right way" to do any of this. Our bodies all respond differently to different types of training.

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