If you’re looking for a leg workout to strengthen your quads, calves and more, you’ve probably discovered that this promise does not belong to just one exercise alone. It belongs to a group of seven exercises in fact, and when done separately, they are great mass builders – but when done together, they become sculptures. The Fantastic Seven was designed to work off each other in order to build every portion of your lower body until you have achieved greatness.
And we promise these exercises will offer new shape and definition to your thighs and calves… but you do need to do them (regularly). Once a week at least. Because no amount of miracles will help the man who ‘skips leg day‘.
The Fantastic Seven
1. Barbell Squat
4 sets, 6-8, 6-8, 8-10, 8-10 reps (Lighten the weight after your first 2 sets.)
2. Leg Press
4 sets, 8-10, 8-10, 10-12, 10-12 reps (Alternate 2 different foot positions.)
3. Dumbbell Walking Lunge
3 sets, 10, 12, 14 steps per side
4. Leg Extensions
3 sets, 10 reps (Do a single drop set on each set.)
5. Romanian Deadlift
3 sets, 8, 10, 12 reps
6. Lying Leg Curls
3 sets, 8, 10, 12 reps
7. Standing Calf Raises
4 sets, 12, 12, 20, 20 reps
About Dr. Eric J. Leech
Eric has written for over a decade. Then one day he created Urbasm.com, a site for every guy.
About Dr. Eric J. Leech