Challenge Yourself

Fortune Favors the Bold

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Back with another killer leg workout. If you survived workout #19 then you know a little about what to expect here. Lots and lots of reps! If you are curious about why I love high reps on leg day it’s because legs are predominantly slow-twitch muscles, versus fast-twitch like your chest muscles. Slow-twitch muscles tend to respond best to higher volume and lower weight. Plus, I like knowing I’m reducing the risk of injury because of too much weight.

BODYWEIGHT WALKING LUNGES (holding dumbbells optional) http://bbcom.me/2f0Muuo

  • Set 1: 10 steps each leg (20 steps total)
  • Set 2: 10 steps each leg (20 steps total)
  • Set 3: 10 steps each leg (20 steps total)

LEG PRESS (any machine) http://bbcom.me/2tQ4CMq

  • Set 1: 50 reps
  • Set 2: 40 reps
  • Set 3: 30 reps
  • Set 4: 20 reps
  • Set 5: 10 reps

DUMBBELL SUMO SQUAT http://bbcom.me/2eWwgFA

  • Set 1: 12-15 reps (3-5 sec negative)
  • Set 2: 10-12 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

LEG CURLS (lying or seated) http://bbcom.me/2nWPkCq

  • Set 1: 8-10 reps (3-5 sec negative)
  • Set 2: 6-8 reps (3-5 sec negative)
  • Set 3: 6-8 reps followed by a single drop set

LEG EXTENSIONS http://bbcom.me/2pnfsaG

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps followed by a single drop set

ADDUCTOR MACHINE http://bbcom.me/2u70Vll

  • Set 1: 30 reps
  • Set 2: 20 reps
  • Set 3: 10 reps

ABDUCTOR MACHINE http://bbcom.me/2o1Ge8a

  • Set 1: 30 reps
  • Set 2: 20 reps
  • Set 3: 10 reps

LISS CARDIO

  • 10-15 minutes – choose between incline walk on treadmill, stationary bike, spin bike, elliptical, stair stepper, or rowing machine
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