Fat-Burning Leg Workout
Leg day testosterone-boosting workout
Sets:5 Reps:5 Rest:1 min
Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.
Sets:4 Reps:10 Rest:1 min
Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.
Sets:3 Reps:15 Rest:1 min
Stand with your feet shoulder width apart and hold a barbell behind you at arms length. While keeping your head up and back straight, squat until your thighs are parallel to the floor. Drive through your heels to stand back up as you breathe out.
Sets:3 Reps:20 Rest:1 min
Sit in a leg extension machine with your ankles against the lower pad. Use your quads to push forwards and straighten your legs in front of you, then return to the start position.
Seated calf raise (leg press machine)
Sets:5 Reps:8 Rest:1 min
Sit down at the leg press machine and rest your feet so just your toes are resting at the bottom of the platform. Push back as far as you can while keeping your feet against the platform. Return under control to the start position and repeat.
Single dumbbell calf raise
Sets:3 Reps:8 Rest:1 min
Put a weight plate on the floor and rest your toes on it whilst sitting on a bench. Place a dumbbell on your knee, your right hand holding the handle whilst your left hand holds the top. Lift up your toes as high as possible. Pause, then lower it back onto the weight and repeat.
Video: Leg Day “Bro-Science” (SQUATS BOOST TESTOSTERONE!)
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