T Nation

Routine to Bring Up Legs

hello any of you guys can give me any good routines for my legs

monday: legs1
tuesday: chest,medial delt,triceps
wednesday: rest
thursday: back,posterior delt,biceps
friday: legs2
saturday: rest
sunday: rest

Legs:
Close-stance Squat - 10,10,10,8,8 (5 sets ranging from 10-8 reps), build up weight each set.

Barbell lunge - 3x12 reps (build up to your working weight, and keep it throughout each set)

Romanian Deadlift - 4x8 (build up to your working weight, and keep it throughout each set)

Standing calf raise - 4x6 (build up to your working weight, and keep it throughout each set)

Chest, medial delt, triceps:
Incline dumbbell bench press - 3x6-8 (if needed, change weight to keep reps within desired rep range)

Flat dumbbell flyes - 3x8-10 (keep working weight the same throughout each set)

superset: Dumbbell shoulder press - 3x6
superset: Lateral raise - 3x12
(keep the weight the same for each exercise in the superset)

Weighted dips - 3x6-8 ((if needed,
change weight to keep reps within desired rep range)

Back, posterior delt, biceps:
Wide-grip pull up - 4x8-10 (if you can’t do wide-grip pull ups, do lat pulldown)

Chin up - 4x8-10 (if you can’t do chin ups, do underhand close-grip lat pulldown)

Deadlift - 3x6-8 (If needed change weight to keep within desired rep range, try to inrease weight rather than decrease)

Bent over lateral raise - 3x10 (keep weight same throughout each set)

E-Z Bar preacher curl - 3x8-10 (try to increase weight each set, so it goes… 10,8,8 for example)

Legs2:

superset: Front squat - 3x8
superset: Leg extension - 3x20 (hold 1-2 sec squeeze at top of each rep)
(keep weight the same for each exercise on superset)

superset: Sumo deadlift - 3x8
superset: Lying leg curl - 3x8 (hold 1-2 sec squeeze at top of each rep)
(keep weight the same for each exercise on superset)

Leg press: 10,10,10,8,8 (5 sets ranging from 10-8 reps), build up weight each set.)

Seated calf raise: 3x6-8 reps (go heavy as you can)

NOTES: If you have lower back problems then do the following:

On leg1, replace romanian deadlifts with lying or standing leg curl.

On back, replace deadlifts with seated row, or single arm dumbbell row

On leg2, replace sumo deadlifts with leg press with your feet at the very top of the foot pad.

Try to increase weight by 5lbs OR do an extra 2 reps on each exercise each week, do not exceed target rep range by more than 5 reps (So if i told you to do 6 reps, don’t go past 11 in your progress).

Train with some fucking intensity.

Eat alot.

BTW, while your following that routine, READ AS MUCH AS YOU CAN ON THIS WEBSITE, then by the time that routine i listed goes stale, you will have enough knowledge to come up with something else that works.