Dan Yeomans' Leg Workout

Personal Trainer and 2014 Welsh Physique Overall Champion, Dan Yeomans, has recently joined the PROMiXX team and has put together a series of workout plans to help you get the best results. We are starting off with an intense leg session!

  

Warm-Up

- 10 minutes cardio

- Dynamic stretches

- Make sure you are fully warmed up before continuing

  

Exercise

Reps  Sets

Back Squat

Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)

15 

Dumbbell Straight Leg Deadlifts

(R-1MIN)

 12
A1 Walking Lunges (Barbell)

 16

(8 each leg)

 

A2 Squat Finisher 

(R-1MIN)

-After lunges, squat to absolute failure

F* 
B1 Leg Press  12

B2 Squat Hold

(R-4SEC)

- Hamstrings parallel with the floor

F* 

Hamstring Curl

Tempo 1-0-3-0

(R-1MIN)

12 

Calf Raises

-Triple drop set on final set

(R-4SEC)

12 -F* - F* 

 Cool Down

- Cardio machine 5 minutes

- Stretch the major muscle group

   Notes

- Tempo = In seconds the time you take to life-pause-return-pause

- A1 & A2 is a superset, to be performed with zero rest breaks in between

- F* = Failure

- (R-1MIN) = Rest 1 minute

 

Follow Dan on Twitter for more information, and let us know how you get on on our Twitter page! 




Will Houghton-Jones
Will Houghton-Jones

Author