Leg Pump & Burn Out

Posted by Shawn Sprafka on

Last year around this time I was much leaner weighing around 180 pounds. I maintained a lean physique by eating a relatively low-carb diet and doing different cardio exercises roughly 5 times a week for 15-20 minutes. I'm not saying that is the the best way for YOU to get leaner, but that is what worked for ME.

This leg workout was one that I used fairly often. I trained legs twice a week with one day using heavy weight, and the other with a high amount of volume to get that awesome pump and to end the day with a burn-out. Below is the routine I would follow for my high rep/volume day.

  • Start with any cardio that focuses on legs for 10 min (Bike, elliptical, treadmill)
  • Back Squat: 5 sets (100 total reps)
    • 20 reps
  • Tri-Set: 5 sets (200 total reps)
    • Leg Extensions: 20 reps
    • Leg Curls: 20 reps
    • Walking Lunges: 1-2 mins
  • Superset: 5 sets (100 total reps)
    • Standing Calf Raises: 10 reps
    • Seated Calf Raises: 10 reps
  • Burn Out: Until failure
    • Back Squat: 135 lbs

As always feel free to reach out with any questions or comments as I am always grateful to help in anyway that I can!

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