Your leg 24-hour interval workout is crucial in achieving a symmetrical, practiced looking physique.
Ready to grow? Here'south your mass-building leg workout!

Information technology's all besides common for people to skip a leg solar day. Considering… well… leg workouts are hard, and and so there's the all also familiar "waddle" that comes in the days to follow. But hither'south the matter… when you hit your legs difficult enough to make them grow, the rest of you usually gets bigger, leaner, and more than muscular, too!

This all-around muscle-building leg workout is built around the all-time exercises for quads, hamstrings, glutes, and calves. Hit it with everything you've got one time a week, and information technology volition be enough! Fix to build and toughen upwards those chicken legs? Let's go to work!

Just remember: if you lot are looking to build your dream physique, you have pay some attention to ALL muscle groups! Yous tin can dial in your entire preparation week with Vince'due south other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Leg Day
Fri: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Residuum, play, and repast prep

Ultimate Lower Body Conditioning for Big Legs

Warm Up:
You should never hit the weights without a proper warm up and warm upwards sets – particularly on leg mean solar day!

Exercises:
A. Barbell squat 4 sets, 6-x reps (rest ii min. betwixt sets. Lighten the load after the first two sets)
 B. Hip thrust 4 sets, 8-12 reps (rest 2 min.)
C. Weighted walking lunge 3 sets, x-14 per side (rest 90 sec.)
D. Lying leg curl 3 sets 8-12 reps (rest one min.)
E. Calf enhance 4 sets, 15-xx reps (residuum 1 min.)

Successful leg mass building relies on a iv-bespeak rule. Beginning, you must start the workout with the most strenuous exercises and the heaviest weights. 2d, you have to hit the thighs from unlike angles. Third and 4th, you need to keep every routine'south book high and train at least some of the movements to muscle failure.

Leg Workout Exercises

1. Barbell Squat

Barbell Squat | Ultimate Leg Day Workout | No Chicken Legs! | leg workout

(iv sets, 6-10 reps)

Make a hip-width stance with your toes facing slightly outward. Support the barbell on the tiptop of your trap muscles, breast up, and head facing frontward.

Bend your knees slowly, while driving them outward and keeping your dorsum straightened. Hinge your hips and your knees will move forrard. Make sure the bar moves in a directly line up and down.

Slowly continue the weight on your heels and push upwardly to get dorsum to your initial position.

2. Hip Thrust

Glute Bridge | Hamstring Workouts To Strengthen Your Legs

(four sets of 8-12 reps)

Lie with your upper back supported on a demote, and your feet planted firmly on the floor. Hold a barbell across your hips. Slowly lower your hips down to the flooring. Merely low enough that your glutes and hamstrings remain in abiding tension. Power back up while pressing through your heels and squeezing your glutes at the summit.

iii. Weighted Walking Lunge

Dumbbell Walking Lunge | Ultimate Leg Day Workout | No Chicken Legs! | leg workout routine

(3 sets 10-14 reps per side)

Begin with a hip-width stance holding a dumbbell in each hand.

Put one leg forward, bending your knees to lower your hips. Dip until your back human knee near meets the flooring. Go along an upright posture, and avoid moving your front knee past your toes to avoid injury.

Put your weight on your front end foot's heel and ascend from the lunge. Switch sides and repeat.

As you exhale, extend your legs fully using your quads. Keep your back flat on the padded seat during the motility. Break and clasp for a moment and then slowly retreat to your original position.

Repeat until you finish the set.

4. Lying Leg Curls

Lying Leg Curls | Ultimate Leg Day Workout | No Chicken Legs! | leg workouts for men

(3 sets, 8-12 reps)

Lie face down on the machine and place your anxiety nether the foot pad — a few inches below the calves. Grab the machine's handle, go along your torso flat, and stretch your legs fully.

Keeping your upper legs on the pad, coil your legs as far as yous tin while you exhale. Suspension for a second later fully curling your legs. Go dorsum to the original position as you inhale.

5. Dogie Raises

Standing Calf Raises | Ultimate Leg Day Workout | No Chicken Legs! | killer leg workout

(4 sets, 15-twenty reps)

You lot can do these seated or standing. Plant the assurance of your feet firmly on the step with your heels extending over the edge. Equally you exhale, raise your heels as high every bit yous can, feeling your calves flex. Break for a 2d and lower your heels to return to your initial position.

To brand the most out of this leg day workout routine — choose loads that let you hit muscle failure within the repetitions you set. If you want to cut the workout short, you can go out out the hamstrings or calves exercises (or both) and train them on another day.

Want to Grow? Eat Similar Yous Mean It

A well-structured leg day like this i can–and will And don't forget near NUTRITION! Yous can train like a fauna and give your workout 110% — but if you aren't fueling your body, you won't see the all-time results from your hard piece of work!

In addition to a diet plan catered to your specific body type and mass building goals, nosotros suggest an inta-conditioning supplement like Sculpt Nation BCAAs and a fast interim postal service workout formula like Sculpt nation Mail service WORKOUT.

If you are serious about putting on size and are looking for a new full trunk plan, check out Vince's best-selling ready to download Make clean BULK program.

Exercise you have any leg day tip you might want to share? We'd love to know them in the comments section beneath!

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