Legs Workout

Well, its finally here. My ultimate legs workout I have created so much hype about.

For my legs, I find I want these muscles to be the most powerful of my body, so I do legs up to 3 times a week (Out of a 6 day/week workout)

Of all the exercises I suggest, I do about 4 different exercises and I ALWAYS include toning my calves. These primarily work out Quads, Hamstrings, & Calves. At the same time, some are benficial for a stronger back and a firmer ass. I will indicate which ones

Enjoy!

QUADS: (Most Common) Barbell Full Squat
http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat

For this, I have taken 7 months to SLOWLY build up my weight. Right now, I have about 80 aside. For my workout, I do this 3 times a week for about 8-10 sets. I start up with a warm up set and slowly add weight until I get to where I have to push myself. This is usually around 70-80 aside. I try to do about 4-5 sets of those and then push myself to the next weight level , doing 1 set of 3-4 reps. I finish with a cool down set, at a lower weight.

I highly recommend this method because you don't want to injure yourself right away.
This is highly critical if you have a bad lower back, and ensure you have proper structure. (I am a victim of this)

Also works:  Hamstrings, Glutes, Calves & Lower Back

Lunges 1) Bodyweight Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-walking-lunge

2) Dumb bell
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

3 )Barbell Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge

Also works: Hamstrings, & Glutes 

HackSquats:
http://www.bodybuilding.com/exercises/detail/view/name/hack-squat

Similar to squats, I slowly build up my endurance until I hit a harder weight, then I do usually 5 sets of these. Right now aside is about 140lbs for me, and I do about 6-8 reps of each.

Plie Dumbell Squat:
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat

Also works: Hamstrings, Calves, Glutes and Abs

Leg Press (With Machine)
http://www.bodybuilding.com/exercises/detail/view/name/leg-press

Similar to my squats, I slowly build up to my highest weight and do around 4-5 sets of these, then do a couple cool down sets. I stand now at almost 4 plates aside

*Excellent workout to calves as well