Your leg routines

[So-Solid]

Im interested in taking a look at what you guys put ya wheels through.....so c`mon!lets have it!(include sets/rep range too please.)

 

[MARMASS]

I usually do 50 leg extensions at 50 pounds for a warm up, then squats I do 10 sets 10 going from 135 to 225 then SLD's and some calves.

 

[IronChaos]

leg ext 4 x 15
super set
leg press 4 x 10
with hack squat 4 x 6
leg curls 4 x 15
stiff leg deads 4 x 8-10
hop squats 4 x 10
lunches 3 x 15

that is my basic day then i have two other workouts for other leg days....

 

[Archaic]

Here is a typical split for a week:


Tuesday (Quad dominant and soleus day):

Back Squats: 2 warmup sets, 5 work sets. Rep range: 3-8

Front Squats: 5 work sets. Rep Range 3-8

Legs close together, bottom of platform leg press: 6 work sets. Rep range 8-12

Seated Calf Raises: 2 warmup sets, 5 work sets. Rep range 5-10.



Thursday (Hip dominant and gastrocnemius):

Stiff-Legged deadlifts: 2 warmup sets, 5 work sets. Rep Range 3-8

Hamstring curls: 6 sets. Rep range 5-10

Standing calf raises: 2 warmup sets. 6 work sets. Rep Range 5-10

 

[QBMuscle]

i am doing speed and power training for football/rugby here is my leg day.


squats 4sets/12-10-8-6 reps/1 to 2 plates depending on how i feel that day.
stiff leg deads 4/12-10- etc/95lbs
jump lunge 5 sets/10-8-6-4-10/holding 1; 40lb dumbell weight, swithching hands on the jump
extensions 4/12-10 etc/25-35-45-55
hamstring curls4/12-10-etc/same weight as extensions
finish off with some weighted jump squats
5 sets/12-10-8-6-12/holding a 25-35lb plate against chest.

finish with alot of stretching and i'm limping for the next 2 days.

 

[crank]

It's to early in the morning to get in depth with sets/reps etc, but here are the exercises I do.


Squats
Deadlifts
Standing Calve Raises on Smith Machine (Load up That fuckn' bar)
Seated Calve Raises
Laying Leg Curls (Stomach on the bench)

I don't know what it's called, but that machine all the girls use to spread & close their legs. You know the one I'm talking about?
That thing is HARDCORE bro's! omfg! I couldn't open my legs the next day after using it. I highly recommend you bro's try it out! It HAMMERS your inner and outer thighs!

 

[ProfitsWorld]

Squats 4 set 10-12 reps every set (heavy weight)
Standing Dead Lifts 4 sets 8-10 reps(heavy)
Hack Squats 4 sets 10-12 reps(heavy)
Leg Press 4 sets 10-12 reps(heavy)
Leg Extentisons 4 set 10-12 reps
Leg Curls 4 sets 10-12 reps

 

[megatron]

warm up 15 minutes on stepper.
wide leg squat (4x 12sets. 415lbs
dead lifts on smith machine 2x10) 450lbs
dead lifts on smith machine 2x10) 400lbs
leg press feet together 4x12) 480lbs
leg extention 3x12)weight depends
leg curls 3x12) weight depends usually light.

 

[swolja]

5 minutes stair-stepper
2x15 leg extensions
3 sets squats 25/25/20
2x15 lunges
2-3x15 stiff leg dead
2-3x12-15 super set leg ext. & leg curls

Doesn't seem like much, but my legs grow VERY easily. Heavy squats and i can't find pants that fit. (even without, it's hard to, lol)