Leg Exercises

M&F Raw! Half Way to Quads

M&F Raw! Half Way to Quads

Bottom line it just makes things easy when you have a plan to follow. In the below routine your legs will be taxed. Limiting the range of motion during some movements helps put the majority of the focus on working the muscle within the strongest point of the range of motion. Executing half squats is a great way to maximize the amount of weight to push the quads to their capacity.

Week 1

Exercise Sets x Reps Muscle Group
Half Squat 3 x 8 Legs
Barbell Squat 3 x 12 Legs
Machine Leg Press Both Legs 3 x 10 Legs
Seated Machine Leg Extension Both Legs 3 x 15 Legs
Barbell Straight Legged Deadlift 3 x 12 Legs
Prone Machine Leg Curl Both Legs 3 x 15 Legs

Week 2

Exercise Sets x Reps Muscle Group
Half Squat 3 x 8 Legs
Barbell Squat 3 x 8 Legs
Machine Leg Press Both Legs 3 x 12 Legs
Seated Machine Leg Extension Both Legs 3 x 10 Legs
Barbell Straight Legged Deadlift 3 x 15 Legs
Prone Machine Leg Curl Both Legs 3 x 12 Legs

Week 3

Exercise Sets x Reps Muscle Group
Half Squat 3 x 8 Legs
Barbell Squat 3 x 12 Legs
Machine Leg Press Both Legs 3 x 12 Legs
Seated Machine Leg Extension Both Legs 3 x 12 Legs
Barbell Straight Legged Deadlift 3 x 10 Legs
Prone Machine Leg Curl Both Legs 3 x 12 Legs

Week 4

Exercise Sets x Reps Muscle Group
Half Squat 3 x 10 Legs
Barbell Squat 3 x 10 Legs
Machine Leg Press Both Legs 3 x 12 Legs
Seated Machine Leg Extension Both Legs 3 x 10 Legs
Barbell Straight Legged Deadlift 3 x 12 Legs
Prone Machine Leg Curl Both Legs 3 x 15 Legs
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