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LEG WORKOUTS
Building Huge Quads
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LEG WORKOUTS

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Acquire the knowledge to build massive Quads!

Quadraceps Anatomy Chart[Anatomy Chart and Workouts]
MUSCLE ORIGIN INSERTION PRIMARY FUNCTION(S)
Iliacus (Inner hip) Inner surface of the ilium and base of sacrum Lesser trochanter of femur Flexion and lateral rotation
Psoas major and minor (Inner hip) Transverse processes of all five lumbar vertebrae Lesser trochanter of femur Flexion and lateral rotation
Rectus femoris Anterior-inferior spine of ilium Superior aspect of patella and patellar tendon Extension (most effective when hip is extended); Flexion
Vastus medialis, intermedius, and lateralis Proximal two-thirds of anterior femur at midline Patella and tibial tuberosity via the patellar tendon Extension (partially when hip is flexed)
Adductor magnus (back side of leg inner thigh) Pubic ramus and ischial tuberosity Medial aspects of femur Adduction and lateral rotation
Adductor brevis and longus Pubic ramus and ischial tuberosity Medial aspects of femur Adduction, flexion, and medial rotation

 

Leg Workouts - Quad Busters!

Building a set of huge thick quads and hams requires a good combination of mass builders like squats, leg press, hack squats, and straight legged deadlifts as well as isolator like leg extensions, leg curls and lunges. Below is a list of workout sure to have you buying ne pants very soon.

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Squats 4 sets 12-6* reps
Straight-Legged Deadlifts 2-3 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Squats 5 sets 12-5* reps
Leg Extensions 3 sets 8-12 reps
Seated Leg Curls 3-4 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Leg Extensions 3-4 sets 8-12 reps
Squats 5 sets 12-5 reps
Standing Leg Curls 3 sets 8-12 reps
Straight-Legged Deadlifts 2-3 sets 10-15 reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Leg Extensions 4 sets 10-15 reps
Leg Presses 4 sets 10-15 reps
Hack Squats 4 sets 10-15 reps
Lying Leg Curls 6 sets 10-15 reps
Standing Leg Curls 4 sets 10-15 reps
Straight-Leg Deadlifts 4 sets 10-15 reps


Exercise/ Routine #2 # of Sets # of Reps
Leg Extensions 1 set 6-10 reps
Leg Presses
(or Squats)
1 set 6-10 reps
Lying Leg Curls 1-2 sets 6-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Squats 8-10 sets 5-35 reps
Hack Squats 5-8 sets 10-15 reps
Leg Curls 6-8 sets 10-15 reps


Exercise/ Routine #4 # of Sets # of Reps
Leg Extensions 3-4 sets 15-20 reps
Barbell Lunges 3-4 sets 10-15 reps
Leg Press 3-4 sets 6-12 reps
Squats 3-4 sets 6-25 reps


Exercise/ Routine #5 # of Sets # of Reps
Squats 8-10 sets 20-5* reps
Hack Squats 5 sets 10-15 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 5 sets 10-15 reps
Straight-Leg Deadlifts 5 sets 10-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Squats 4-6 sets 6-8 reps
Leg Extensions 3-4 sets 8-10 reps
Lying Leg Curls 4-5 sets 8-10 reps
Lunges 3 sets 12-15 reps


Exercise/ Routine #7 # of Sets # of Reps
Leg Extrensions 2 sets 6-8 reps
Vertical Leg Presses 1-2 sets 8-10 reps
Duck Squats 1 sets 8-10 reps
Single Legged Leg Curls 2 sets 6-8 reps


Exercise/ Routine #8 # of Sets # of Reps
Leg Extensionss 5 sets 10 reps
Lying Leg Curls 5 sets 10 reps
Hack Squats 5 sets 10 reps


Exercise/ Routine #9 # of Sets # of Reps
Squats 6 sets 10-6* reps
Angled Leg Presses 4 sets 10-6* reps
Leg Extensions 4-5 sets 8-10 reps
Lying Leg Curls 5-6 sets 8-10 reps


Exercise/ Routine #10 # of Sets # of Reps
Leg Extensions 5-6 sets 20-8* reps
Leg Curls 5-6 sets 20-8* reps
Squats 4-5 sets 12-8* reps
Step Up Lunges 4-5 sets 10 reps

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