Leg Workouts: Exercises for Mass and Definition

Leg Workouts: Exercises for Mass and Definition

Leg Workouts overview:- Your leg day workouts are important in achieving a good looking physique. You are after the best leg exercises to build and tone your thighs, calves, and glutes. If you’re reading this, you’re probably on a mission to get in shape, get up in bulk, rip, chop or turn that exquisite tub into a powerful muscle that’s functional and, at least you can attract some people.

Follow these leg workouts 8 weeks for mass and definition building, and train your lower body like a ‘champ’. Successful leg mass formation depends on the 4 rules. (1.) you should start exercising with the hardest exercise and the heaviest weight. (2.) you have to hit the thighs from different angles. (3.) and (4.), you need to keep the volume of each routine high and train for muscle failure.

Leg Muscle Functions

Leg Muscles: Leg Muscle
Leg Muscles: Leg Muscle

1. Quadriceps Muscles

1. Quadriceps Muscles
1. Leg Muscles: Quadriceps Muscles

The quadriceps that make up the muscles are the strongest and longest part of all the muscles of the body. There are leg muscles that form 4 muscles in the anterior part of the thigh that are the major extensors of the knee (helping to straighten the leg). These are the muscles in the front of the thigh which are the major extensors.

1. Vastus lateralis;
2. Vastus medialis;
3. Vastus intermedius;
4. Rectus femoris.

2. Hamstring Muscles

2. hamstring muscles
2. Leg Muscles: Hamstring Muscles

The hamstring has three muscles at the back of the thigh that affect hip and knee movement. They begin under the gluteus maximus behind the hip bone and connect to the tibia at the knee.

1. Biceps femoris
2. Semimembranosus
3. Semitendinosus

3. Calf Muscles

3. Calf Muscles
3. Leg Muscles: Calf Muscles

The calf muscles are important for the movement of the ankle, foot, and toes. Some of the major calf muscles include:

1. Gastrocnemius
2. Soleus
3. Achilles tendon

Leg Workouts for Mass

EXERCISESSETS x REPS
Body weight squat2 x 25
Barbell squat3 x 8
Leg press3 x 8
Barbell deadlift3 x 8
Barbell Gluteus Bridges3 x 8
Seated calf raises3 x 8
1. Leg Workouts for Mass
1. Leg Workouts for Mass
1. Leg Workouts for Mass
2. Workouts for Mass

Leg Workouts for Definition

EXERCISESSETS x REPS
Bodyweight squat2 x 25
Barbell front squat3 x 15
SUPER SET
(A) Leg press
(B) Dumbbell deadlift
3 x 15
SUPER SET
(A) Leg extension
(B) Leg curl
3 x 15
Dumbbell lunges3 x 15
Standing calf raise3 x 15
1. Leg Workouts for Definition
1. Leg Workouts for Definition
2. Leg Workouts for Definition
2. Leg Workouts for Definition
3. Leg Workouts for Definition
3. Leg Workouts for Definition
  1. 2 minutes rest in Workouts for Mass
  2. 1-minute rest in Workouts for Definition

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