Category Archives: Legs

All Leg Workouts will be listed.

Leg Day!

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps
3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

Conditioning: 4 Rounds
Wide Pull-ups: 10 reps
Hang Cleans: 10 x 135lbs
VBar Pull-ups: 10 reps
Ring Push-ups: 20 reps

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

You can’t SQUAT with me…

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps

3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps

Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

Death by SQUATS
Goblet Squats: 12 x 70lbs
Pyramid
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
High Bar Back Squats: 10 x 135lbs, 9 x 155lbs, 8 x 175lbs, 7 x 195lbs, 6 x 205lbs, 7 x 195lbs, 8 x 175lbs, 9 x 155lbs, 10 x 135lbs

Conditioning: OFF

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

Training: Legs

5 minute stationary bike
Squat Warmup
4 Sets
Back Extensions: 15 reps
Step Ups: 10 each leg
Side Step Ups: 10 each leg

Low Bar Back Squat – No Bands (1 count pause)
10 x 135lbs, (2) 10 x 225lbs, (2) 15 x 225lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

3 SETS
GHD Back Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Cable Crunch: 20 x 130lbs

Conditioning
2500m Row for time

Nutrition
11am – 14oz Ground Turkey, 1/3 cup of sunflower seeds
5pm – 14oz Chicken Breast, 1/3 cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

Training: LEGS

20 minute Mobility/Foam Rolling
5 minute stationary bike
4 Sets
Back Extensions: 15 reps
Step Ups: 10 each leg
Side Step Ups: 10 each leg

Back Squat – No Bands (1 count pause)
10 x 155lbs, 1 x 245, 1 x 295lbs, 1 x 315lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

4 SET
Decline Sit-ups: 20 reps
Cable Crunch: 20 x 130lbs

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
11am – 12oz Ground Beef, ¼ stick butter
5pm – 12oz Ground Turkey, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

Training: Legs

20 Home SI Warmup

4 SETS
Ab Wheel: 30 reps

LOW BAR BACK SQUAT
15 x 135lbs, (4) 15 x 225lbs

4 SUPERSETS
Single Leg Hack Squat: 10 reps each leg
Pistol Squat: 10 rep each legs

5 SETS
Laying Leg Curls
10 x 75lbs
Single Leg Extensions: 25 x 45lbs

10 SETS
Leg Extensions
10 x 225lbs
Leg Curls
10 x 175lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

Conditioning
4 Rounds of Stadiums