• 10 minute warm-up on cardio machine of choice. I usually start with something like the stair master, but just about anything will do.
  • 2 Warm-up sets of squats – light weight, high reps (The goal here is simply to get the blood flowing to your legs, and your body nice and warmed up for your working sets).
  • Wide Stance Barbell Squats – 4×10
  • Narrow Stance Hack Squat – 3×15
  • Leg Press – 3×12
  • Walking Lunges w/Barbell – Length of the gym & back – Repeat 3x.. and hope that your gym isn’t huge ;)
  • Stiff Leg Deadlifts 4×15
  • Leg Extensions 3×15 with 1 drop set at the end (lessen the weight and rep until you burn out, then drop the weight down again and repeat until you’ve run the rack).
  • Hamstring Curls 3×12 with 1 drop set at the end (lessen the weight and rep until you  burn out, then drop the weight down again and repeat until you’ve run the rack).


Always warm up properly before each workout. Always use proper form to avoid injury. You should feel a burn in your muscle, but never a pain in your joints. Breathe properly and keep your core tight during all movements. When the muscle begins to burn, do an additional 2-3 reps. (if I say 15 reps, it should be burning by about rep 12). Go as heavy as you can while maintaining proper form (remember, you don’t want an injury).

This workout burns a lot of calories if you push yourself. So it’s important to refuel afterward to feed those muscles! Remember that the gym is where you break down muscle tissue, it is in the proper nutrition & sleep afterward that your body rebuilds itself stronger! That’s why it’s crucial to get enough protein, carbohydrates and other nutrients to help replenish your muscles and lost glycogen. After this particular leg day, I had a shake with Whey & Casein (half a scoop of each, although it’s fine to just have whey if that’s all you have!) and a couple of rice cakes in my car before I even left the gym. (I ALWAYS bring my shake and rice cakes to the gym with me). When I got home, I fixed myself some skinless chicken breast, yams & broccoli. A lot of girls choose to not eat after workouts, thinking they will burn more body fat that way. Unfortunately, after a workout like this, not eating simply burns off that hard-earned muscle! Feed your body RIGHT to get it TIGHT!

If you are unsure of how to do any of these movements or don’t know what some of the terms mean, here is a better explanation on my website: http://muffin-topless.com/2013/01/07/leg-day-demolition/

This post is posted on Monday 7 January 2013.
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Tagged as: leg workout    workout    exercise    strong    muscle    lean    tone    toned    fit    fitness    fitspo    fitspiration    fitblr    health    healthy    eat clean    clean eating    nutrition    diet    sleep   
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