Do you workout on Sundays? When I have time off Sunday mornings I love getting into the gym and getting a workout in. Today was one of those days. I busted out an old school Leg Press workout a friend of mine and I used to do awhile back. I’m going to share it with you guys today.
First, I hit my local gym. For a warm up today I tried out a new piece of equipment they had. It was a lateral trainer/ elliptical. It moves kind of like a stepper but you move your feet in a circular motion. It also works you similar to a profitter if anyone has used one before. Overall I liked the machine but did start to get a very slight pain in the outside of my knee towards the end of my warm up.
Did mostly legs today and a few upper body exercises. I did Leg Extensions, Hip Abductors and adductors, Machine Hamstring Curls, Donkey Calf Raises, and Seat Calf Raises. To finish off the legs good, I used this Leg Press Progression. Check it out:
This is great to do with a partner, you rest while they are going and then keep switching. If by yourself rest 30-60 seconds between sets. Pick a rep range, today I used 10 reps per set. You could start with 12 or 15 if you like. The goal is to do 10 reps or max out on each set. Start with one 45 lb plate on each side, and add one to each side every set until you can’t do anymore. Here it is:
Set 1: 90 lbs (2 45′s) 1 45 lb plate each side.
Set 2: 180 lbs (4 45′s).
Set3: 270 lbs (6 45′s).
Set 4: 360 lbs (8 45′s).
Set 5: 450 lbs (10 45′s) 5 plates on each side.
Set 6: 540 lbs (12 45′s)
Set 7: 630 lbs (14 45′s)
Set 8: 720 lbs (16 45′s) 8 plates on each side.
If you haven’t failed yet keep going! Next time start with 2 plates and work your way up. This is a great way to burn out your legs and shock them. Enjoy and don’t forget to tell us how you do.