Ultimate legs builder! Legs twice a week for growth – Workouts for bikers!

December 17, 2014

OK guys, here’s a workout that will literally make you scream. This is one of the toughest and enjoyable leg workouts ever! Even for someone who doesn’t like training legs, I can guarantee that within two weeks of doing this, you will be looking forward to legs day so very much. I posted a workout very similar to this, this time last year, well, here are my tweaks to it this year. My training partner Andy, who is competing in a natural bodybuilding show this coming weekend and I have been doing this for the last three weeks – so I guess one more week of it right up to Christmas Eve J

Training legs is essential for us bikers – the benefit of training legs is that it releases growth hormone and increases natural testosterone production in us guys. Basically what this means is, it’ll do wonders for upper body growth training!

This workout is strictly for a maximum and minimum of four weeks only. Any longer than this is far too taxing on the body. I guarantee that after two or three weeks of it, you’ll be feeling pumped but also pretty tired in the body!

OK, let’s warm up! Now, I tend to bike 12 miles a couple of hours before the gym and then I’ll bike to the gym which is 1.5 miles away, so it’s a great little warm up.

PLEASE NOTE THAT THIS WORKOUT BLOG IS NOT SUITABLE FOR BEGINNERS. AT LEAST TWO YEARS HEAVY TRAINING IS RECOMMENDED BEFORE YOU TRY THIS.

This workout will take no more than 1 hour.

I’ve decided to include the weight that I use at present (since I’m bodybuilding, I’m increasing the weight each week and going relatively heavy – PLEASE DO NOT copy my weight but find a weight setting that works for you – light for toning & ripping – heavy for bodybuilding / creating mass).

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. Have a look at my playlist further on…

And now for the legs twice a week workout…

MONDAY – HEAVY LEGS DAY

Squats

Firstly, I’ll do two sets of squats with the Olympic barbell with 5kg on each side for 15 reps. After 12 reps, you can really feel your legs getting pumped with blood – it’s actually a really great feeling!

After you’ve done two sets of 15, put 10kg on each side (take off the 5kg) and perform another 15 reps!

Still warming up, I’ll put a 20kg on each side and perform 10 reps. Squatting targets not only the quads but also your hamstrings, glutes and even your calves.

Now put a compfortable weight on each side of the Olympic barbell.

We are going to do 3 sets of 8 reps with a two minute rest in between each set! Currently, I start with 27.5kg on each side. Don’t forget that the bar itself weighs 20kg – so that’s a total of 75kg.

 

OK, after that, increase the weight AND we will do 3 sets of 6 reps with a two minute rest in between each set. I’m going 30kg per side.

 

NOW, add some more weight AND it’s 3 sets of 4 reps with the usual two minute rest in between each set. Again, I’m doing 35kg per side.

By now, you will be feeling either pumped or wanting to collapse / cry / run out of the gym, whilst cancelling your gym membership on the way out :)

FINALLY, add the heaviest amount of weight that you can manage ONLY 2 reps with and it’s 3 sets of 2 reps with a two minute rest in between each set. (40kg per side for me). Then add the MAXIMUM weight that you really can manage and do just 1 REP. (50kg per side for me).

This is demanding – make sure that you drink enough water throughout this workout!!!

Being honest, immediately after this, Andy and myself go for a watermelon break. This is incredibly fast absorbing carbohydrate and it’s just what the body needs at this time!

 

Leg Press

And now another quad, hamstring, glutes and calves builder – the LEG PRESS!

This is going to be just as demanding as the squats. I like to put my feet close together as this brings out the outer sweepers in the quads or the ‘teardrop’ shape.

Firstly, select a light weight. We are going to do 3 sets of 8 reps with a two minute rest in between each set. (85kg).

OK, after that, increase the weight AND we will do 3 sets of 6 reps with a two minute rest in between each set. (95kg).

NOW, add some more weight AND it’s 3 sets of 4 reps with the usual two minute rest in between each set. (105kg).

FINALLY, add the heaviest amount of weight that you can manage ONLY 2 reps with and it’s 3 sets of 2 reps with a two minute rest in between each set. (115kg).

Then add the MAXIMUM weight that you really can manage and do just 1 REP. (145kg).

 

Leg Extensions

I love leg extensions and this one is easy which is a good thing after two of the toughest leg workout exercises. With a HEAVY weight setting, perform 2 sets of 12 reps. (Maximum weight for me).

 

Leg Curls

Again, one of my favourites for the hamstrings and, oh my gosh, this really does add size and definition to the hamstrings. This will make you fill those skinny jeans or burst out of your cycling bib shorts!

With a HEAVY weight load, aim for 3 sets of 12 reps. (I start of at 70kg and work my way to 140kg).

That’s it you’re done. If you’re in the mood, now is a great chance to hammer those calves. Calves are funny things. Because we use them everyday, you really do have to go H E A V Y and indeed you have to do a lot of reps – 15 – 20 range here. I really like standing calf raises on the Smyth machine along with calf dips which I perform on the leg press machine.

If you’re needing inspiration for calf training, check out Kim and Johnny in this video. In my opinion, it’s the best calf training video made fun with a great soundtrack too!

https://www.youtube.com/watch?v=M_d7cT4xXco

 

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower :)

So that was the HEAVY leg day. Allow your legs three days to recover from that, so if you trained them on the Monday, I’d go for the light leg day session on a Thursday.

 

THURSDAY – LIGHT LEGS DAY – This is a real leg carver! Sloooooooow reps here and lots of them!!!

OK, so after you’ve warmed up in the same way as Monday’s leg workout it’s time for…

BUT GUYS, HERE IS THE CHANGE!!! We are going to take 4 painful seconds to lower the weight, pause for 1 second and then push up within 2 seconds! ALSO, WE ARE SQUATTING RIGHT DOWN SO THAT OUR ASS IS 6 INCHES AWAY FROM THE FLOOR!!!

Squats

Don’t go pale – it’s just 3 sets of 12 -15 reps with a manageable weight. Again, two minutes rest between sets.

FIRSTLY, I want you to get the blood flowing and pumped which means…

1 set of 15 using a super light weight. (I’m using 5kg per side).

2 sets of 15 using the next up weight. (I’m using 10kg per side).

 

NOW, the 3 sets of 15 will start. (I’m happy to keep it at 20kg per side). Sounds easy, but we reckon, that it’s harder than Monday’s workout!!!

 

Stiff Leg Deadlifts or sometimes called Romanian Deadlifts

Another amazing hamstring developer. 3 sets of 12 reps with a weight that allows you to do the full 12 reps. No half hearted reps here please!

 

Hamstrings using the leg extension machine!

We hate doing the stiff leg deadlifts even though we do them, we’ve adapted the leg extension machine to enable us to train our hamstrings – it’s incredible and effective!

 

Leg Extensions

3 sets of 12 reps with a light weight with a super slow movement. Again, 4 seconds, then pause for 1 second!

 

Leg Curls

3 sets of 12 reps with a light weight with a super slow movement. Again, 4 seconds, then pause for 1 second!

 

Again, if you are up for it, let’s do calves! Go H E A V Y and do a lot of reps – 15 – 20 range here. Repeat Mondays calve workout.

And that’s it for what is probably the toughest leg workout programme ever designed for ‘NATURAL’ NON DRUG ATHLETES. As ever, a strict, healthy diet is essential for these workouts.

 

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower!

 

Cohn’s latest leg workouts can be seen in HD here…

https://www.youtube.com/watch?v=vl6tn8HoJ30

 

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

It’s dark, cold and dreary in the UK right now and, I’m dreaming of a beach club in Ibiza, so I’m loving these tunes right now…

John O’Callaghan – Find yourself

SEE IT…

https://www.youtube.com/watch?v=9dcxU9h-Ndg

FEEL IT HEAR IT…

iTunes


LFT – Quadron

SEE IT…

https://www.youtube.com/watch?v=KRh16SpKXiE

FEEL IT HEAR IT…

iTunes


4B – Bomboclat

SEE IT…

https://www.youtube.com/watch?v=gV7aIQVV8Ok

FEEL IT HEAR IT…

iTunes


Crowd classics

Lenny Kravitz – Are you gonna go my way?

SEE IT…

https://www.youtube.com/watch?v=eLhpHjmxNw8

FEEL IT HEAR IT…

iTunes

 

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day of surfing…

Gelka – Have you kept your ticket?

SEE IT…

https://www.youtube.com/watch?v=wzZxozsF2mM

FEEL IT HEAR IT…

iTunes


Jack Dixon – You won’t let me – Synkro remix

SEE IT…

https://www.youtube.com/watch?v=kj0I-VJ1Zlw

FEEL IT HEAR IT…

iTunes

 

RADIO APPS / iTunes

Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)

Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this real gem!

Words – Paul Winn

Model – Cohn

Cohn’s workouts can be seen in HD here…

https://www.youtube.com/watch?v=vl6tn8HoJ30

 

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