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  • Leg Workout 2: Hamstrings and Calves


    Leg Workout 2: Hamstrings 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 hamstrings. I typically do standing lunges with no weight, seated or lying hamstring curls, and leg extensions, 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. Remember that this is just one workout, each time exercises change, weight changes, number of sets and reps could change, etc. Let's get down to business.


    Dumbbell Lunges
    100 pounds 12 reps each leg
    120 pounds 10 reps each leg
    130 pounds 8 reps each leg
    140 pounds 6 reps each leg

    Hack Squats
    110 pounds 15 reps
    200 pounds 12 reps
    290 pounds 10 reps
    380 pounds 8 reps
    430 pounds 5 reps
    200 pounds 12 reps

    Straight-Leg Dead Lifts 95 pounds 12 reps
    135 pounds 10 reps
    185 pounds 8 reps

    Seated Hamstring Curls
    80 pounds 15 reps
    100 pounds 10 reps
    120 pounds 8 reps


    Seated Calf Raises
    100 pounds 15-25 reps
    120 pounds 15-20 reps
    140 pounds 12-15 reps
    160 pounds 10-15 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

    End of Workout
    Robert Cheeke

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