What's up! James Grage here. Welcome to Day 15 of the Train Like Frank Zane workout series. Today, we're going to tackle leg day.
In this workout, we're going to do things a little differently compared to last workout. We're going to change the order of exercises to maximize muscle engagement. Our goal today is not about lifting heavy weights or showing off our strength. It's about pushing our muscles to their limits and working them to their maximum potential.
We're starting with leg extensions. We'll begin with 12 reps, then move to 10 reps, and finally 8 reps. Throughout each set, focus on controlling the time under tension and maintaining a steady pace. Squeeze your muscles at the top of each rep and maintain proper form throughout the exercise.
Next up is Standing Leg Curls with the same rep and set structure, as well as the same focus on time under tension and good controlled contractions.
Next up is the Frank Zane Lake Blaster. This exercise will be the core compound movement for the day, targeting the quads. Lean back slightly and feel the weight pressing into your chest. Keep your chin up and perform the movement with control, feeling the burn in your quads. Most people don't have this piece of equipment so you can also try sissy squats or other quad-dominant compound movements for similar results. The key is more movement in the knee and less movement in the hip.
Next exercise we're going to do the opposite, and focus more on movement at the hip as we transition to the leg press, shifting our focus to the glutes and hamstrings. Adjust your foot position higher on the platform to engage these muscle groups. Remember to keep your lower back supported by maintaining contact with the bench or in this case the floor. Try pressing through your heels to activate the hamstrings to see if you feel it more in your quads and glutes. It works for me so give it a try.
Today's leg day workout is all about challenging yourself and pushing your limits. Set your goals, stay committed, and work hard. Building strong and aesthetic legs requires consistency and dedication. There are no shortcuts or magic tricks. It's about putting in the effort, day in and day out, and staying true to your goals.
Here's the summary of the workout:
WARM-UP:
1 set of One-and-a-half Bodyweight Squats (full + partial = 1.5). I like about 20 reps
1 set of Good Mornings with resistance bands to warm up the low back, hamstrings and glutes.
Quick foam roller ball to loosen up.
Light stretch in the hamstrings and quads
LEGS:
Leg Extensions: 3 sets (12/10/8)
Standing Leg Curls: 3 sets (12/10/8)
Leg Blaster Squats: 3 sets (12/10/8)
Single Leg Press: 3 sets (12/10/8)
*Make sure to stretch quads and hams between each set
CALVES:
Standing Calf Raises: 3 sets (10/10/10)
Seated Calf Raises: 3 sets (10/10/10)
*Make sure to stretch calves between each set
ABS:
Lying Leg Raises (30 reps in total)
1-Arm Cable Crunch (30 reps in total)
Seated Twists (30 reps in total)
COOL DOWN:
15-minutes of low/moderate intensity rowing
Keep pushing yourself, stay focused, and watch your legs transform. Train hard, train smart, and let's make those gains!
Stay dedicated and keep grinding,
-James Grage
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