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Wednesday, September 19, 2012
No coning allowed!!!! Get those legs right!
Coning (kōn ing) v. - 1. The physical look created by those at the gym who only do upper body 2. Baby legs
Are you coning? Need to put a blast on those legs? Try this workout from my Monday leg session:
Iso Leg Extension: 2 x 25, 1 x 15
-Dumbbell lunges 4 x 8 each leg
-Fronts Squats 15, 12, 10, 10
Leg Press: 4 x 10-12 HEAVY!!!
Lying Iso Leg Curl: 2 x 25, 1 x 15
-Standing Leg Curl 15,12,10,10 each
-Dumbbell Stiff-leg Deadlift: 4 x 12
Squats: 7 x 8-12 (FST 7)
Here are a few specifics to really make it burn.
Leg Extensions: Come down to about 80 degrees and really focus on the lockout and squeezing your quadriceps.
Front Squats: Try to keep your feet shoulder width apart and really hit the inner quad.
Leg Press: Where you put your feet plays a huge role in which muscle you emphasize. I prefer to place my feet "high" and get it in my quads. The "lower" (think towards your butt) you place your feet the more you hit your quads.
Leg Curls: I always do some at full extension to ensure I get a full stretch on the muscle and some only going down to about 15 degrees to keep the tension on the hamstrings and glutes. Try doing one leg curl exercise one way and one the other.
Dumbbell Deadlift: If you have heavy dumbbells in your gym try using one dumbbell pointed straight up and holding one end. Try to place the other end between your feet while keeping the legs nearly straight, your chest out and your head up. This will force you to push your butt back and really hit your posterior leg muscles.
Squats: Since these are at the end I went rather light and put my butt on the floor! This makes it a major exercise for both the quads and hams! Remember FST means that you are using minimal rest between sets. If you have a partner and aren't changing weight by the time he is done you should be right back at it.
That's it. If you aren't FRIED at the end you didn't go heavy enough and rested too long between sets!
That was Monday's work. I will be back on them tomorrow.