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  • Leg Workout 1: Quadriceps and Calves


    Leg Workout 1: Quadriceps and Calves

    by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

    When I workout my legs I warm up for 6-10 minutes, just a little bit longer than I do when I train other muscle groups. I want to make sure that my legs are ready to do some serious lifting. After I use a stair stepper or bike, I'll do a few light exercises to engage the quads. I typically do standing squats with no weight, leg extensions, and hamstring curls, for about 20 reps each, stretching in between exercises. I usually rest a little longer between sets when I train my legs as well. Anywhere from 1-5 minutes, depending on how heavy the weight is, how my muscles feel, and which set I'm on for that exercise. I also stretch and drink a lot of water during my training session that will last just a little over an hour total. Let's get down to business.


    45 pounds 20 reps
    135 pounds 15 reps
    225 pounds 10 reps
    315 pounds 6 reps
    335 pounds 3 reps

    Leg Press
    270 pounds 15 reps
    360 pounds 12 reps
    450 pounds 10 reps
    540 pounds 8 reps
    630 pounds 6 reps

    Leg Extensions
    170 pounds 15 reps
    210 pounds 12 reps
    230 pounds 10 reps
    250 pounds 8 reps
    265 pounds 5 reps


    Standing Machine Calf Raises 200 pounds 15-25 reps
    220 pounds 15-20 reps
    240 pounds 12-15 reps
    260 pounds 10-15 reps

    Leg Press Toe Presses
    270 pounds 15-25 reps
    320 pounds 15-20 reps
    370 pounds 12-15 reps
    400 pounds 10-15 reps

    End of workout
    Robert Cheeke

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