Legs routine.

[esteveze]

I am starting from 0 today.."clean diet" (atkins) and also 45min of cardio and legs work.
Since I am a little new to weights I would like if some of you could give me a routine exercise for legs.
I have being doing leg pres with 100lbs -3sets-20 reps.
I just need a little push here...
Thanks.

 

[JLo]

Squats, lunges, leg extensions, leg curls, abductors, and don't forget calves.

I would start out doing lunges with no weight or really light weight. You don't want to overdo it your first time doing legs.....you'll be miserable the next day.

 

[JLo]

Sorry about my full PM box....try again....

 

[diamonddiceclay]

atkins is really for people who don't lift weights or do serious exercise-you may be a bit weak from lack of carbs

 

[FitFossil]

Leg day is my favorite (even though I can't sit on the ol' pot for 5 days! )

You said you were doing 20 reps on the leg press - is that to failure? Don't be afraid to train legs hard and heavy. I usually stay in the 10-15 range one week and the 15-20 range other weeks, but every time repping to failure - meaning those last 3 or so reps are pure agony (sweet delicious agony) but still holding proper form. The leg press is good, but so are all the other exercises mentioned above. Use a variety to target the different leg muscles.

You will feel the lactic acid burn a lot more intensly in legs than in other muscles. That's because legs are the biggest muscles. That's ok. Sometimes you might even feel lightheaded or nauseated doing legs. Some hard core gyms even have a vomit bucket near the squat rack! You don't have to go THAT far to have a good leg workout, but if you do, be sure and brag to us!