Workout for Huge Legs

leg workout | heavy legs | bodybuilder
free workout training program

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Legs Anatomy

Your lower leg muscle anatomy includes:

Anterior muscles: You have four muscles in the anterior (front) part of the lower leg. They extend from your knee down to your foot. They are:

  • Extensor digitorum longus.
  • Extensor halluces longus.
  • Fibularis tertius.
  • Tibialis anterior.

Lateral muscles: The fibularis longus and fibularis brevis run along the outside (lateral part) of your lower leg. They start just below your knee and go down to your ankle.

Posterior: The muscles in the posterior (back) of your lower leg are:

  • Calf muscles, which include the gastrocnemius and the soleus.
  • Flexor digitorum longus.
  • Flexor halluces longus.
  • Popliteus, which sits deeper in your leg just behind your knee joints.
  • Tibialis posterior.

Medial: Providers also call the medial part of the thigh, the hip adductors. You have five medial thigh muscles (on the inner part of your thigh). They are:

  • Adductor brevis.
  • Adductor longus.
  • Adductor magnus.
  • Gracilis.
  • Obturator externus.

Posterior: The most common name for these muscles is the hamstrings. They start under your buttocks, run down the back of your leg and extend to the inside and outside of your knee. These muscles include:

  • Biceps femoris.
  • Semimembranosus.
  • Semitendinosus.

BEGINNER

legs workout

workout no.1
a.body weight squats 3x10
b.split lunges 4x10
c.weighted squats 3x10
d.stiff leg deadlift 3x12

workout no.2
a.lunges 3x10
b.hack squats 4x10
c.leg extensions 4x10
d.calf raises 3x10
e.leg curls 3x12

workout no.3
a.squats 3x12 b.leg press 3x10
c.leg curls 4x12
d.calf extension 3x12

workout no.4
a.jumping squats 3x12
b.sumo squats 4x10
c.single leg extension 3x10
d.leg curls 3x12

ADVANCE

workout for legs

WORKOUT NO. 1 >
1. leg press : 10 sets of 10 reps
2. leg extension : 3 sets of 15 reps
3. hack squat : 3 sets of 10 reps
4. launges : 3 sets of 15 reps
5. leg curls + weighted back extension : 3 sets of 10 reps
6.knee extension: 3 sets of 12 reps
7. standing calf raise : 4 sets of 12 reps

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