Legs workout

>> Saturday, December 5, 2009

I had changed my workout from the last time I posted, but I got bored with it quickly. I got my new issue of Oxygen magazine in few weeks ago and decided to give their legs workout a try for the next 8 weeks. It's a twice a week leg workout. They gave a sample workout series for the week and I'm trying to follow that. I just finished my third week and it's been a great workout! I'm doing 3 sets of each exercise. Here's the breakdown:

Monday - Leg Workout #1

  • Front Lunge/other lunge variations using 30lb curl bar, 12-15 reps per leg
  • Medicine ball squat using 10lb medicine ball, 15 reps
  • Froggy kick, 10-12 reps
  • Bridge with ball between knees using ~6lb ball?, 12-15 reps
  • Lying medicine ball extension using ~5-6lb ball, 12-15 reps
Tuesday - Back & Chest (all are 12-15 reps)
  • Incline dumbbell press, 15-20lb dumbbells
  • Flat bench fly, 12.5-15lb dumbbells
  • Seated cable row, 55-70lbs
  • Lat pulldown, 55-65lbs
  • Cardio: 45 minutes
Wednesday - Biceps, Triceps & Abs (all are 12-15 reps)
  • Seated incline curl, 15-20lbs dumbbells
  • Preacher curl, 30lb curl bar
  • Skullcrushers, 20-30lb curl bar
  • Overhead cable extension, 30lbs loaded onto cable machine
  • Plank & side planks (hold for 30 seconds to 1 minute)
  • Cardio: 60 minutes
Thursday - OFF!

Friday - Leg Workout #2
  • Cable squat (think I loaded 65lbs), 12-15 reps
  • Leg press, loaded 140lbs (will probably up it), 12 - 15 reps
  • Cable kickback, couldn't find the ankle strap so I had to use the glute machine - loaded 70lbs, 15 reps per leg
  • Lying leg curl, loaded 35lbs, 12-15 reps per leg
  • One-legged bridge, 10-12 reps per leg
Saturday - Shoulders & Abs
  • Side lateral raise, 12.5-15lb dumbbells
  • Dumbbell press, 12.5-15lb dumbbells
  • Leg lifts with medicine ball in hands, 10lb medicine ball
  • Side lifts w/weight plate, using 25lb weight plate
  • Cardio: 60 minutes


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