We’re continuing on this Sunday with another of  my personal favorite exercise routines of the week.  This workout I completed on my own and enjoyed every minute of it.  If you like this workout as much as I did, please comment and share your thoughts!  Enjoy!

Leg Routine
Duration:  1 hour
Priority focus:  Quads & Calves

Warm-up on Stepmill – 10 minutes – start at pace 5, increase 1 pace per 2 minutes
—————-

Machine Leg Press

-Set up seat in deepest range of motion
-Each rep completed with weight stack almost re-racked
Set 1:  190lb. @ 30 reps
-close foot calf raise with heels dangling on platform 210lb. @ 30reps
-rest 1 min.
Set 2:  210lb. @ 15 reps
-calf raise 230lbs. @ 30 reps
-rest 1 min.
Set 3:  230lb. @ 15 reps
-calf raise 250lbs. @ 30 reps
-rest 1 min.
Set 4:  250lbs. @ 15 reps
-calf raise 270lbs. @ 30 reps
-rest 1 min.
Set 5:  270lbs. @ 15 reps
-calf raise 300lbs. @ 30 reps
-rest 1 min.
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Machine Leg Extensions

Set 6:  100lbs. @ 15 reps
-Single leg calf raise (with opposite heel lifted/toe pointed to ground) 50lb. dumbbells @ 15 reps each side
-rest 1 min.
Set 7:  115lbs. @ 15 reps
-Single leg calf raise 50lb. dumbbells @ 15 reps each side
-rest 1 min.
Set 8: 130lbs. @ 15 reps
-Single leg calf raise 50lb. dumbbells @ 15 reps each side
-rest 1 min.
—————-
Wrap up routine with secondary pull workout & stretch

I threw back 16 ounces of water, a whey isolate shake, some post workout aminos and yet again 16 ounces of water.  Rest!  Whew!

-Dale L. Roberts
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Kick ass and take names, ask me again, I’ll tell ya the same.