Never skip leg day. By incorporating a strong leg routine into your training schedule, you can improve your performance, overall strength output, and fat-burning capabilities. Here’s a killer leg workout that will take your performance, strength, and muscle building to the next level.
It’s going to be a big day when training legs and supplements can help you make the most out of your workout. Start by stacking one serving of Volume Capsules with 2 scoops of Fasted Cardio about 15-20 minutes before your workout.
Volume is the perfect product to stack with your favourite pre-workout product. The formula is stimulant-free and will maximize your nitric oxide production resulting in massive muscle pumps! The increase in blood flow assists with muscle health, performance, growth, and recovery. Take 1 full serving with your Fasted Cardio and get ready to crush it!
Before you get to work, begin warming up your body with 5 minutes of incline walking on a treadmill. Use a moderate incline and get ready to get your heart rate up!
|Exercise:||Barbell Squats||Quad Extensions||Hamstring Curls||Calf Raises|
|Set 1:||15 reps||12-15 reps||12-15 reps||15-20 reps|
|Set 2:||12 reps||12-15 reps||12-15 reps||15-20 reps|
|Set 3:||12 reps||8-12 reps||8-12 reps||15-20 reps|
|Set 4:||6-8 reps||8-12 reps||8-12 reps||6-12 reps|
Arguably one of the most effective workouts for fat burning and strength building, barbell squats target the four main muscle groups of the lower body. Your glutes, quadriceps, hamstrings and calves will all be engaged and pushed to the limit with this strength exercise.
Your form is always important so be sure to keep your feet shoulder-width apart and your spine straight. Depending on your goal here, remember, pushing off of your heels will primarily target the glutes, while driving from the balls of your feet will target the quads. As reps decrease, your weight should increase. The weight you use should be pushing you to near failure by the last rep in each set. Between each set is a 2-minute rest.
This machine will target all four muscles of your quads, giving you a burn and a pump that will last the remainder of your workout. Keep each rep slow and carefully focused, as this is the best exercise for isolating your quadriceps. Between each set is a 1-2 minute rest
Much like the quad extension, this exercise isolates the muscle group entirely and is great for increasing size if you want to save time and keep your heart rate up, superset this with the previous exercise! Between each set is a 1-2 minute rest
Training your calves is essential for both symmetry and performance. Calf raises can be performed while sitting or standing, depending on the machine you choose. We are doing high reps to feel the burn on these and amplify that pump. Be sure to let your heels drop as far as you can with each repetition to stretch the muscle. Between each set is a 1-minute rest
The Final Burn
This exercise is a killer! Lunges are an overall leg and glute workout that engages large muscle groups and forces a healthy stretch. There are two options here depending on how much room to work with:
Step Forward Lunges
Don’t forget to stretch before, during, and/or after the workout to reduce the risk of injury and increase the mobility of joints and muscles. If you are prone to cramping and muscle soreness, take some time to roll out your legs after a heavy leg day.
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