New Super Set Routine. Sexy Legs and Glutes


I didn’t finish this routine because I hurt my knee.  Something minor perhaps from muscle imbalances in my body.

30 mins high intensity cardio level 15/10 interval ellipticals

30 mins low intensity cardio bicycles

Leg 5 power  sets + burn out

Squats. (bar)
Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)
Lunges

Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)

Leg press

180 lbs x20

190 lbs x18

200 lbs x 15

210 lbs x 12

220 lbs x 10 + 180 lbs burn out

Leg extension + curls (Circuit)

30 lbs x 20
40 lbs x 18
50 lbs x 15
60 lbs x 12
70 lbs x 10 + burnout 30 lbs

Dead lifts (hams)

20 lbs x 20
30 lbs x 18
40 lbs x 15
50 lbs x 12
60 lbs x 10 + burn out 20 lbs

1 legged squats
5 sets of 20 per leg

1 legged ham curls
5 sets of 20 burn out light weight (10 lbs)

Stair jump ups (explosives)
5 sets of 20

Standing Calf Lifts

160 lbs x 20
170 lbs x 18
180 lbs x 15
190 lbs x 12
200 lbs x 10 + 150 lbs burn out

Butt lifts: 25 lbs plate on pelvis
5 sets of 20
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg adduction + abduction ( ladies don’t want big thighs so stick to light )
5 sets of 20 @ 30/40 lbs
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg aerobics

5×20 side leg lifts + pumps + sweeps circuit

5×20 downward facing leg lifts + glute lifts

10 min yoga stretches

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