Guide for get big legs.

Submitted by arm88 on Thu, 10/23/2008 - 11:24.

Beginner Discussions

The main reason why people have small legs is because they simply don’t work out their legs enough. Our bodies are divided into two parts, upper body and lower body. Majority of workout plans will only work out legs one day a week and spend the rest of the time on the upper body.

This workout plan will be a 3 day on 1 day off workout.

Day 1:

Squats: 3 sets at 8-12 reps.
Shoulder press: 4 sets at 8-12 reps
Leg press: 3 sets at 8-12 reps
Lateral raises: 4 sets at 8-12 reps
Lunges: 3 sets at 8-12 reps
Shoulder shrugs: 3 sets at 8-10 reps

Day 2:

Dead Lifts: 4 sets at 8-12 reps
Hamstring curls: 4 sets at 8-12 reps
Pull-ups: 3 reps at 8 – 12 reps
Calf raises (standing): 3 sets at 8 – 10 reps
Seated row: 4 sets at 8-12 reps
Calf raises (seated): 4sets at 8 – 12 reps

Day 3:

Bench press: 3 sets at 8-12 reps
Bicep curls (barbell): 3 sets at 8-12 reps
Tricep Kickbacks: 3 sets at 8-12 reps
Incline chest press: 3 sets at 8-12 reps
Bicep curls (dumbbells): 3 sets at 8 - 12 reps
Skull Crushers: 3 sets at 8 – 12 reps

Day 4: Rest

This is a very long exercise so you may want to split this up throughout the day. Ex: Day 1 at 10 am: Squats: 3 sets at 8-12 reps., Shoulder press: 4 sets at 8-12 reps, Leg press: 3 sets at 8-12 reps and at 2 pm: Lateral raises: 4 sets at 8-12 reps., Lunges: 3 sets at 8-12 reps., Shoulder shrugs: 3 sets at 8-10 reps.

__________________

n/a

My legs are pretty huge, but

Submitted by justin on Thu, 10/23/2008 - 21:56.

My legs are pretty huge, but I think it's mainly from stair master HIIT and sprinting.

__________________

n/a

Yeh, HIIT is defently best

Submitted by arm88 on Thu, 10/23/2008 - 22:18.

Yeh, HIIT is defently best kind for your legs!
- Alex

__________________

n/a

I am guilty,i don't workout

Submitted by seand on Fri, 10/24/2008 - 00:30.

I am guilty,i don't workout my legs,they are very strong but they look wimpy.

I agree completely. Your

Submitted by arm88 on Fri, 10/24/2008 - 16:51.

I agree completely.

Your food intake is probably going to be the most important, if you want to get a 6 pack.

You will HAVE to eat at least 6 times a day, prefferally 7 times.

Ide recommend a High protein diet, these foods consist of fish, meet, chicken, whey protein shakes, and so on.

When you eat carbs you should eat them before a workout and NEVER eat carbs after 8pm.

You'll want to try and lower your fat intake, try to get mainaly Omega 3,6,9, polyunsurated and monounsurated fats. Completely avoide saturated and trans fats.

I would recommend checking out this post to get started on your food intake: http://www.freeworkoutguides.com/workoutguides/glycemic-index-why-eating...

There are many different workouts you can use for what you want. Seeing how you have no experience workingout you should take it slow, don’t jump into anything too intense for the first two even three months. Gradually build up.
Right now I would recommend this workout:
Day 1:
- 5 min warm up on the bike.
- 15 min jog on a track or tread mill.
- Bench press: 2 sets at 8-12 reps
- Tricep extensions: 2 sets at 8-12 reps
- Dumbbell flys: 2 sets at 8-12 reps
- Tricept kick backs: 2 sets at 8-12 reps
- 15 mins on the stair master
Day 2: (if your soar take the day off, otherwise do this workout)
- 5 min warm up on the bike
- 15 mins on the rowing machine
- lower back extensions with the stability ball: 2 sets at 8-12 reps
- lateral pull downs: 2 sets at 8 – 12 reps
- shoulder press: 2 sets at 8 – 12 reps
- lateral rasies: 2 sets at 8 – 12 reps
- 15 mins on the cross trainer
Day 3: Take the day off, but you may want to go for a 15-30 min walk

Day 4: Take the day off, but you may want to go for a 15-30 min walk

Day 5:
- 5 min warm up on the bike
- 15 mins on the tread mill
- Squats: 2 sets at 8 – 12 reps
- Bicpet curls: 2 sets at 8 – 12 reps
- Calf rasises: 2 sets at 8 – 12 reps
- 15 mins on the treadmill

You want to be cycling 2 days at the gym and 2 days off. After about 2-3 months or when you feel ready, you will need a new guide.
Hope this helps.

- Alex

__________________

n/a

lmao, how the heck?

Submitted by justin on Fri, 10/24/2008 - 21:51.

lmao, how the heck?

__________________

n/a

Ohh shit.. i posted in the

Submitted by arm88 on Fri, 10/24/2008 - 20:23.

Ohh shit.. i posted in the wrong place lol

- Alex

__________________

n/a

Free Workout Guides