Leg Day (Dropsets)

Wednesday 30 OCTOBER

Warm Up Body Squats
Set 1 10 REPS
Set 2 10 REPS
Set 3 10 REPS
Set 4 10 REPS 

Working Set 1
Squats (Use Smith Machine if wanted/needed)
Set 1
15 REPS
(5 reps, drop weight, 5 reps, drop weight, 5 reps)
Set 2
15 REPS
(5reps, drop weight, 5 reps, drop weight, 5 reps)
Set 3
15 REPS
(5 reps, drop weight, 5 reps, drop weight, 5 reps)

Working Set 2
Straight Leg Deadlifts with Dumbbells
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 3
Lying Dumbbell Leg Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
 (10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 4
Goblet Squat with Dumbbell
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 5
Hack Squat
Set 1
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 6
Seated Leg Extension
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 7
Seated Leg Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Weighted Sit Ups
Set 1
30 REPS
Set 2
30 REPS
Set 3
30 REPS

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill


1 comment


  • Matthew Garner

    Um, I’m sure I might die after this one… Next Leg Day will give this a go… 🥵


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