Attention! Learn to target your legs today!
Nicely built toned legs are every woman’s dream and to get them, you need to work hard. My dream is to compete in America and I have been watching lots of competitions and all the most successful bikini competitors have beautiful feminine legs. So now I concentrate on improving my lower body and perhaps next year I will be ready to go and try my luck in USA!
With that said, here is my leg training plan for the next 3 weeks!
Workout 1 in the morning: quads and glutes
Perform this Superset X 4
A1 Squat 8-10 rep (failure)
A2 walking lunges with dumbbells for 1minute (I am using 14kg dumbbells, but choose a weight that is challenging for you)
Leg extensions 3 X 10 repetitions
Bulgarian split squat 3 X 8-10 repetitions
Glutes isolation 3 X 8-10 repetitions each leg
Workout 2 in the evening: Hamstrings and calves
Romanian dead lift 4 X 8-10 repetitions
1-leged Romanian dead lift 2 X 8-10 repetitions
Unilateral hamstring curl 3 X 8-10 repetitions
Seated hamstring curl 2 X 8-10 repetitions
Seated calf raises 3 X 10 repetitions
Standing calf raises 3 X 10 repetitions
Legg press calf raises 2 X 10 repetitions
Normally I train my legs twice a week depending on my rate of recovery. Usually I work my lower body on Tuesday and if my legs are recovered by Saturday I will repeat the same workout. Therefore I am targeting my leg muscles twice a day, twice a week. In the past I have only trained my legs once a week but because I feel I want to improve them I opted to increase my leg workouts to twice a week. Remember, I only do the second workout IF my legs are fully recovered from Tuesday’s workout, because if they are not, and I still trained it would be counter productive!
Every three weeks I change my programme so in three weeks I will show you my new workouts and tell you about my progress!