Download a printable workout log of the first of Monique Lopes’ Leg Workouts here:
- Editable Word Document: Monique Lopes muscle building leg workout
- Pdf Document: Monique Lopes muscle building leg workout
The Leg Workout
Warm Up:
- 15 minute cycle level 4
1. Triset, 5 sets of:
- 20 Lunges
- 20 Lying down hamstring curls
- 20 Leg extensions
2. superset, 5 sets of:
- 10 Dumbbell straight legged deadlifts (as heavy as possible)
- 12 Leg press ( as heavy as possible)
3. QUADRUPLE SET, 5 sets of:
- 12 Glute kickbacks on leg extension machine (per leg – as heavy as possible)
- 20 Goblet squats
- 5 Goblet squat holds (5 second hold at the bottom)
- 30 Weighted hip bridges
4. Standing calf raises
- 5 sets of Standing calf raises (10 slow, 10 fast, 10 slow = 1 set ) as heavy as possible.
Cool off:
- 5 minutes stretching.
Download a printable workout log of Monique Lopes’ QUADS, HAMSTRINGS & CALVES muscle building leg workout here:
- Editable Word Document: Monique Lopes QUADS HAMSTRINGS CALVES muscle building leg workout
- Pdf Document: Monique Lopes QUADS HAMSTRINGS CALVES muscle building leg workout
QUADS, HAMSTRINGS & CALVES workout
1. 100 body weight walking lunges
2. SUPERSET, 4 sets of:
- 25 Front squats
- 25 Straight single leg deadlift with a dumbbell
3. SUPERSET, 4 sets of:
- 20 Jump squats
- 15 Goblet squats (keep the intensity high and only rest 30-60 secs between sets)
4. SUPERSET, 4 sets of:
- 30 Seated hamstring curls
- 15 Split jumps
5. lying hamstring curls, 4 sets:
- 10 single leg lying hamstring curls
- 10 both legs (40 secs rest between sets)
6. SUPERSET, 5 sets of:
- 20 Standing calf raises
- 10 Donkey calf raises (very heavy)
7. seated calf raises, 4 sets:
- Seated calf raises, 20 light, 10 heavy, 20 light 10 heavy.
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- Facebook: Monique Lopes Fitness
- Instagram: monique.lopes_
