Leg Exercises

7 Wheel-Blasting Leg Workouts

Serious total-body change starts with your legs. Try one of these widowmaker routines to get your quads and hams on the grow.

WORKOUT 3: VOLUME + EFFICIENCY

Leg day doesn’t have to take hours. You can actually get a ton of muscle-stimulating work done in a very short period of time if you choose the right exercises and tactics.

Exercise                               Sets/Reps

Goblet Squat                        3/10

-superset with-

Leg Curl                               3/10

Front Squat                         1/10 min. 1

Romanian Deadlift            4/8

1 Set a round timer for 10, 1-minute intervals. Perform three reps at the top of each minute using your 5RM weight. Rest five minutes after all 10 work segments are complete.

Why It Works: Most guys will always start with a heavy compound movement for their leg workouts. The problem with this is when you are under a time crunch, you waste a lot of time warming up. Sometimes leg routines can last up to two hours! Not everyone can take that much time, so a more time efficient leg routine like this one packs a ton of volume into a small amount of time. By doing some isolation work in the beginning, you will also notice that your nervous system is turned on, allowing you to focus on moving heavy weight more efficiently. This may not look like much on paper, but after warming up your quads and hamstring with the goblet squats and leg curls, you will be ready for the 10 sets of front squats. You will be in out of the gym in less than 45 minutes.

For more training info from Justin Grinnell, CSCS, you can visit his

gym’s website, his Facebook page, or check him out on Twitter

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