Cardio

5-10 minutes of cardio (running, cycling, rowing machine…)

Cardio is optional, I do it because I want to cut down my body fat and have better overall stamina. If you are skinny and want to build muscle above all you might be better off leaving cardio out.

Stretch your body out

Weighted barbell squats 

5 sets of 5 at 70-90% max strength – there are different types of squat, I recommend starting out with regular squats and then observe the different varieties. When first attempting squats try without weight and focus on your form.

Weighted deadlifts 

5 sets of 5 at 70-90% max strength – start with your knees bent.

Walking kettlebell lunges 

4 sets, use the length of the longest strip in the gym – 8 steps per set

Leg extension machine 

3 sets of 15 at 20-40% max strength – only increase weight if you want to increase the size of your thighs and glutes, if you only want to strengthen what you already have then stick to low weight. 

Leg curl machine 

3 sets of 15 at 20-40% max strength – same rule as previous exercise, only increase weight if you want more size in your thighs and glutes.

Leg press 

3 sets of 15 at 30-60% max strength – same rule as previous two.

Finishing Up

After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.

Leg day marks the end of your training for the week, take 2 or 3 days off before you train again so that your back can recover and your arms and legs can strengthen.

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