Bodybuilding Workout 2 Legs
Train legs just like any other body part, squeeze the muscle to move the weight. If you are throwing the weight around, slow the movement down and even drop the weight to something you can really focus on the contraction with.
Leg Extensions: 2 sets x 15 reps, 1 x 12, 1 x 10, 2 x 6-8 (try to increase the weight every set)
Leg Curls: 2 sets x 15 reps, 1 x 12, 1 x 10, 2 x 6-8 (try to increase the weight every set)
*also I like to perform these one leg at a time if your equipment allows for that
Squats: 2 sets x 15 reps, 1 x 10, 1 x 8, 4 x 6 (leave 1-2 reps in the tank)
*take your time on the decent of the first rep of each set, this will help you control the movement back up
Sumo Deadlift: 2 sets x 10 reps, 1 x 8, 1 x 6, 1 x 4, 2 x 2 (leave one rep in the tank for the last 3 sets)
3 Position Calve Raises: 3 sets of 30 reps
To perform this property start with feet pointed straight for the first ten reps, toes pointed out the next ten, and toes pointed in the last ten.
Make sure you are stretching and foam rolling after your workout.