Legs Archives - CHASE PERFECTION

GVT Inspired Leg Workout


Narrow foot leg press

Give this GVT inspired leg workout a go from Tim!

GVT (German Volume Session) is a technique where you perform 10 sets of 10 reps with the same weight. This has been performed in this workout on the leg press with 2 different foot positions.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) 45 Degree Leg Press – Normal Foot Position (5×10)

Place feet hip width apart in the middle of the platform, so you work both your quads and hamstrings evenly. Try to keep the weight the same for all 5 sets.

B) 45 Degree Leg Press – Narrow Foot Position (5×10)

Place feet together in the middle of the platform. This will hit the outer sweep of your thighs. Reduce the weight from the weight used on the normal foot position leg press.

C1) Glute Ham Raise (4×12)

Ideally you will use a GHR (Glute Ham Raise) machine for this exercise. If you’re gym doesn’t have one of these, then you can often perform this exercise on a lat pulldown machine…facing away from the machine, with your knees on the pad and heels under the knee pads.

Superset with…

C2) Leg Extension – Feet Together (4×20)

Try to keep your thighs and feet together throughout each rep.

D) Walking DB Lunges (4×24) – 12 per leg

Grap a pair of dumbbells and lunge for 24 steps or 12 steps in one direction and 12 back. Keep your chest and back upright throughout the set.

Let me know how you get on.

Tim

Legs In A Hurry


Walking Dumbbell Lunge

Short on time, but need to train legs? Give this workout a go!

4 exercises, 2 supersets, 20 sets in total….simple:

 

SUPERSET 1:

A1) Leg Extension – 5 x 15 reps

A2) Lying Leg Curl – 5 x 15 reps

Rest for 45 – 60 seconds after completing a set of lying leg curls, before starting the next superset.

 

SUPERSET 2:

B1) 45 Degree Leg Press – 5 x 15 reps

B2) Walking Dumbbell Lunge – 5 x 14 reps per leg

Rest for 45 – 60 seconds after completing a set of walking dumbbell lunges, before starting the next superset.

 

In a rush and need to make the workout even quicker? To make this workout even faster to complete, but still challenging simply reduce the set number to 3 per exercise and remove the rest periods between each superset. So you will only rest after completing all 3 sets of each exercise in Superset 1!

 

Don’t forget to follow us on our social media channels and let us know how you get on with the workout. We would love to hear how you found the workout….

Instagram: @chase.perfection

Twitter: @chaseperfection

Facebook: @chaseperfection1

Why not give our Cutting Plan a go and transform your physique:

Chase Perfection Cutting Plan

– Tim Chase –

 

LEG WORKOUT


Leg Press

Give this leg workout a go to shock your quadriceps & hamstrings into growth.

Starting off with lower reps using heavier weights and progressively increasing the reps through the session allows you to target different muscle fibers and maximal muscle stimulation.

Push yourself to failure on every set and by failure we mean that you cannot complete another rep without breaking correct form.

Keep the tempo to 3:0:1:0 for every exercise, so lower the weight for a count of 3 and lift the weight for one.

 

The Workout:

A) Leg Press (4×6) 

Focus on driving through your heels as you push the weight. Keep knees in line with your toes throughout.

B) DB Bulgarian Split Squat (4×8-10) 

Rest your back leg on a bench and focus on using your front to lift the weights.

C1) KB Front Squat (3×12-15)

Hold a kettlebell at chest height and keep chest upright as you squat down.

Superset with..
C2) Angled Walking Lunge (3×12-15)

Step out at an angle for each lunge, alternating legs each rep.

D1) DB Romanian Deadlifts – Feet together (3×16-20) 

Superset with..
D2) Jump Squat (3×16-20)

Squat down to right angles and jump up as high as possible.

 

Don’t forget to follow us on our social media channels and let us know how you get on. We love to hear how you’re progressing. 

Instagram: @chase.perfection

Twitter: @chaseperfection

Facebook: @chaseperfection1

 

Why not give our Cutting Plan a go and transform your physique:

Chase Perfection Cutting Plan

 

– Tim Chase –

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