Full Workout Routine
Single Leg Extension Round 1
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Single Leg Extension - (warm up)
Weight: light (example: 10kg)
Reps: 15 per leg -
Rest: 1m 30s
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Single Leg Extension - Set 1
Weight: slightly heavier (example: 15kg). try to lift the hamstrings off the pad. *With too heavy weights, you will not be able to do it.
Reps: 15 per leg -
Rest: 1m 30s
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Single Leg Extension - Set 2
Weight: slightly heavier (example: 15kg). try to lift the hamstrings off the pad. *With too heavy weights, you will not be able to do it.
Reps: 12 per leg -
Rest: 1m 30s
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Single Leg Extension - Set 3
Weight: same as in the 2nd set (example: 15kg). try to lift the hamstrings off the pad. *With too heavy weights, you will not be able to do it.
Reps: 12 per leg -
Rest: 1m 30s
Giant Set (3 exercises) Round 2
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Leg Cable Raises - Set 1
Weight: not too heavy as this is an isolation exercise for the upper part of the quadriceps and the sartorius. (example: 10kg)
Reps: 15 per leg -
Hip Adduction - Set 1
Weight: not too heavy (example 15kg). Be careful here as your groin is a very soft muscle and you can injure the muscle easily on this machine, so start with light weights.
Reps: 12 -
Leg Extension - Set 1
Weight: not too heavy (example: 35kg). Remember, you have to finish with your legs straight at the top, otherwise, it is pointless for this giant set only to do a half range of motion with too heavy weights.
Reps: 15 -
Rest: 2 m
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Leg Cable Raises - Set 2
Weight: slightly heavier (example: 12kg)
Reps: 12 per leg -
Hip Adduction - Set 2
Weight: slightly heavier (example 17kg). Be careful here as your groin is a very soft muscle and you can injure the muscle easily on this machine, so start with not too heavy weights.
Reps: 12 -
Leg Extension - Set 2
Weight: heavier (example: 45kg). Remember, you have to finish with your legs straight at the top, otherwise, it is pointless for this giant set only to do a half range of motion with too heavy weights.
Reps: 12 -
Rest: 2 m
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Leg Cable Raises - Set 3
Weight: slightly heavier (example: 15kg). Grab yourself for something like the athlete from the video.
Reps: 10 per leg -
Hip Adduction - Set 3
Weight: slightly heavier (example 20kg). Be careful here as your groin is a very soft muscle and you can injure the muscle easily on this machine, so start with not too heavy weights.
Reps: 12 -
Leg Extension - Set 3
Weight: heavier (example: 55kg). Remember, you have to finish with your legs straight at the top, otherwise, it is pointless for this giant set only to do a half range of motion with too heavy weights.
Reps: 8 -
Rest: 2 m
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Leg Cable Raises - Set 4
Weight: same as in the previous 3rd set (example: 15kg). Grab yourself for something like the athlete from the video.
Reps: 10 per leg -
Hip Adduction - Set 4
Weight: same as in the previous 3rd set (example 20kg). Be careful here as your groin is a very soft muscle and you can injure the muscle easily on this machine, so start with not too heavy weights.
Reps: 10 -
Leg Extension - Set 4
Weight: heavier (example: 65kg). Remember, you have to finish with your legs straight at the top, otherwise, it is pointless for this giant set only to do a half range of motion with too heavy weights.
Reps: 6 - 8 -
Rest: 2 m
Hack Squat Round 3
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Hack Squat - Set 1
Weight: not too heavy but not too light as well (example: 40kg). *This is a machine similar to a reverse hack squat machine, not a standard 45-degree sliding hack squat. Turn your back against the bad of the reverse hack squat machine.
Reps: 10 -
Rest: 2 m
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Hack Squat - Set 2
Weight: heavier (example: 50kg).
Reps: 10 -
Rest: 2 m
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Hack Squat - Set 3
Weight: heavier (example: 60kg).
Reps: 8 - 10 -
Rest: 2 m
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Hack Squat - Set 4
Weight: heavier (example: 70kg). How to set the proper weight? You will see in the 2nd set if you did 10 reps without more than 2 reps in reserve, here for the last set, increase the weight by 40-50%. If you could have done more than 12 reps in the 2nd set, increase the weight by 50 to 60% in this last set.
Reps: 6 -
Rest: 2 m
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Quadriceps-focused leg workout with a giant set included
This workout does not have so many exercises but the intensity is quite high as the workout includes 1 giant set of 3 exercises.
The Routine
1st exercise: Do 4 sets of 12 - 15 reps per set. Increase slightly the weight with each new set. Why only slightly? The goal is to lift the hamstrings of the seat just a bit at the top. Why? This way you will target the upper quadriceps part as well as the sartorius muscle. To perform this movement, you need to start with lighter weights, as it is nearly impossible to do it with heavy weights. Look at the King's legs at the top and you will see how he lifts the hamstrings off the seat. Also, it is important to control the movement. If we said to lift the hamstrings off the seat, it doesn't mean to use the momentum to lift the legs high in the air. Make sure to do a 1 sec squeeze (hold) at the top.
Giant set: we provided an additional video with a full explanation.
Last exercise: if you don't have this machine in your gym, you can use any squat machine you have, if you don't have any squat machine, do regular squats with a naked bar. Make sure to hit the failure with this last exercise. So, find a spotter to help you to do the last few reps.
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