Legs Workout (Schedule - 1)

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A "Symmetrical Physique" is one in which all body parts flow into each other. No one body part or side of the body is bigger than the other.

If this is an article about building legs, why am I talking to you about symmetry? I'm getting there. I brought up symmetry because too many beginners skip out on leg-training and build a horrible imbalance between the size of their upper and lower body. This completely throws off the symmetry of one's physique. There is nothing more ridiculous to see a guy in the gym with a well-developed upper body with toothpick legs.

Before we get to the training, I’d like to quickly review the major muscles of the leg so we know what we’re looking to develop.The quadriceps is a group of four muscles that comprise the bulk of the muscle on the front of the thigh. Then, there are hamstrings which have three muscles group each and calves, which comprise two muscles group.

If you are looking to put size on your legs, half-ass workouts will not do anything; your legs are accustomed to working all day. Only dedication to intense hard work in the gym will break down the dense thick muscle fibers of the legs and their only choice will be to get bigger and stronger.

Legs Workout for Beginners

1) Back Barbell Squat :

1. First set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
5. Begin to raise the bar by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat. 

2) Dumbbells Lunges :

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position. Repeat. 

3) Leg Press :

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a shoulder width foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Make sure that you do not lock your knees. This will be your starting position.
3. Slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position. Repeat. 

4) Leg Extension Machine :

1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
2. Using your quadriceps, extend your legs to the maximum. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat. 

5) Leg Curls Machine :

1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).
2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
3. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
4. Bring the legs back to the initial position. Repeat. 

6) Standing Calf Raises :

1. Adjust the padded lever of the calf raise machine to fit your height.
2. Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.
3. Raise your heels as your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position by lowering your heels as you bend the ankles until calves are stretched. Repeat. 

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