Leg programs

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PROGRAM 1/7 

HD leg workout - Harrison Twins

Warm up superset

 squat 10 reps x 4 sets 

 leg extension 12-15 reps x 3 sets 

Superset: 10 reps x 4 sets 

Squat

Leg press

Tricet:

 Leg press - 30 reps x 3 sets 

Hack squat - 10 reps x 3 sets 

Sissy squat - 10 reps x 3 sets 

Tricet: 10 reps x 4 sets 

Seated Hamstring curl

Stiff legged dumbbell deadlift

Standing hamstring curl

Superset: 10 reps x 4 sets 

Leg extension

Lying hamstring curl

Superset: 20 reps x 4 sets 

Calf slay press

Seated calf press 

PROGRAM 2/7  

IFBB Physique Pro - Steve Cook

Stiff Legged Deadlift 

3 sets 8-12

Back or Front Squat 

3 sets 12-20

Standing Leg Curl 

 3 sets 10-15

Leg Press (preformed slow)

 3 sets 10-15

Lying Leg Curl 

5 drops sets each to failure

Leg Extensions

 5 drop sets each to failure

PROGRAM 3/7 

Ifbb Bikini Pro Anna Virmajoki 

5 X 15 Leg Curls

5 X 12 Squats

5 X 12 Weighted Step Ups On Bench

5 X 12 Seated Leg Curls

5 X 12 Stiff Legged Deadlifts

PROGRAM 4/7

 Musclemania Pro Ulisses Jr

Barbell Squats

 5 sets of 12-15 reps

Leg Press 

5 sets of 12-15 reps

Calf Raises 

5 sets of 12-15 reps

Leg Extensions

 5 sets of 12-15 reps

Lying Leg Curls

 5 sets of 12-15 reps

Stiff Leg Deadlifts

 5 sets of 12-15 reps

Seated Calf Raises 

5 sets of 12-15 reps

Barbell Lunges 100 Reps

PROGRAM 5/7

Fitness Model Simeon Panda

8 Sets of Leg Extensions
20 reps

Dumbbell Walking Lunges
20+ Laps of the gym

4 Sets of Calf Presses on Leg Press

Superset with Raises off the wall 20 reps

4 Sets of Donkey Calf Raises

Superset with Raises off the wall 20 reps

PROGRAM 6/7

IFBB bikini pro, Olympia 2012 champ Nathalia Melo

Leg-Curl Butt-Blaster

4 sets of 15 reps

  

Bench Squat To Deadlift

4 sets of 15 reps

Bosu Ball Sumo Squat

4 sets of 15 reps

Bench Step Up

4 sets of 20 reps

Dumbbell Pull-Through

4 sets of 20 reps

PROGRAM 7/7

Ifbb bikini pro, 10 time pro contest champ Amanda Latona

Leg press (feet together) 

10reps x 3 sets

Smith machine lunge 

10 reps x 3 sets

Butt blaster (each leg) 

15 reps x 3 sets

One legged cable kickback

 15 reps x 3 sets

Thigh abductor

12 reps x 3 sets