Here is the leg workout that CEO of Life Changing Fitness, Daniel Wheeler, and Head Of Scientific Performance & Conditioning, Chris Spearman, did today.
Today marked 7 days out from Dan’s debut competition at the UKBFF, so we took it fairly easy-ish on the heavy weights and focused more on the rep ranges of the sets. However, Chris played silly boy and lifted some OBSCENE weights on the squats. Here is the workout in summary: –
Light squats – 60kg x 20 reps – 2 sets
Squats – working up to 12-15 rep ranges. 4 working sets with the weight increasing each set.
Leg Extensions – 4 working sets of 12reps + – again increasing the weight each set
Seated Hamstring curl -4 working sets of 15reps + – again increasing the weight each set
Single leg laying hamstring curl – 5 working sets of 10-12reps (each leg) + – again increasing the weight each set
Calve superset (not filmed unfortunately) – 12 x seated, 12 x standing, 12 x seated 12 x standing = 1 set. 4 sets in total.
DB Walking Lunges – 4 working sets of 12reps (each leg) + – again increasing the weight each set
A pretty intensive workout and left us both pretty smashed after.
This workout totalled, inc warm-up) somewhere between 550-600 reps each.