Leg and cardio only workout routine

[suprfast]

Long story short, I just my right shoulder and won't know more until early next week.

I will not give up on working out and love killing legs and there is no reason I won't up my cardio now. I'm looking for a leg only(don't hold back) that incorporates cardio.

T/th are my off days, I'm free rest of the week.

[DigitalAsh]

Re: Leg and cardio only workout routine

I'm in on this too, injured shoulders for the past 8 months :/

[Guest]

Re: Leg and cardio only workout routine

Sorry to hear about the injury.Hope you get good news.

Coincidentally I recently posted up the perfect workout for you.I think its just what you're looking for.....................

http://www.fitnessgeared.com/forum/f242/killer-cardio-leg-workout-102615.html

[suprfast]

Not exactly sure that's for me, but thanks fist.
I know I'm going to lose some strength and size on the top during the recovery, but I refuse to lose the wheels.
Took me a long time to hit over 400 in squats for reps of 5+, I don't want to start over.

M-cardio
T-off
W-legs
Th-off
F-cardio
Sat-legs
Sun-cardio

Wednesday
Squats
Lunges
Leg ext
Leg curls

Saturday
Light leg day
Front squats
Xxxxxxx
Calves

[Anabolic5150]

I'd split the legs up, quad day and then a hamstring day with calves done twice. Throw in some cardio and you should be ok.

[Guest]

Re: Leg and cardio only workout routine

Not exactly sure that's for me, but thanks fist.
I know I'm going to lose some strength and size on the top during the recovery, but I refuse to lose the wheels.
Took me a long time to hit over 400 in squats for reps of 5+, I don't want to start over.

M-cardio
T-off
W-legs
Th-off
F-cardio
Sat-legs
Sun-cardio

Wednesday
Squats
Lunges
Leg ext
Leg curls

Saturday
Light leg day
Front squats
Xxxxxxx
Calves

Sorry brother.Wasnt sure what you were looking for.When i read "LEG WORKOUT & CARDIO" I figured this was it.

How about this one.........

The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

Notes:

* Not including two warm-up sets of 5 to 7 reps each with light to moderate effort.
** Increase weight on each set.

[suprfast]

Now we're talking

[suprfast]

I'd split the legs up, quad day and then a hamstring day with calves done twice. Throw in some cardio and you should be ok.

Awesome. Thanks as always

[Guest]

Re: Leg and cardio only workout routine

Just posted up a couple more killer leg workouts for you to check out brother.Maybe they;re more what you're looking for.

As for cardio,couple ways you can do this.You can break up this workout during the week ,say Mo,Wed and Fri and do cardio on the weekend or you can do this workout say on Mon and do cardio say Tues and Thurs and hit this again on Fri.

[suprfast]

Re: Leg and cardio only workout routine

Im in class all night t/th, but i catch your drift.

[Guest]

Re: Leg and cardio only workout routine

Im in class all night t/th, but i catch your drift.

Gotcha.Of course you can make adjustments to suit your schedule.

[suprfast]

Re: Leg and cardio only workout routine

quad day
-Front Squats(4x10)
-hack squats(3x10)
-Leg Press(3x10)
-Leg ext(3x15)
-calves(4xfailure)

Ham day
-Squats(4x10)
-Lunges(shit-ton)
-stiff leg dead lifts(3x10)
-leg curl/GHR(4x20)
-Calves(4xfailure)

Lots of volume. Chime in and help me fine tune this. Remember I will not be doing any upper body(little to none at least).

[Anabolic5150]

If you can recover from the volume it's fine. Only training once a week per body part should help in that. Looks good to me.

[Guest]

Re: Leg and cardio only workout routine

Looks good brother.

Be sure to do some warn up before hitting the weights.I would add some cool down time after each workout as well.I prefer an elliptical trainer because of the no impact but you can do this on a treadmill or stationary bike as well.

[suprfast]

Re: Leg and cardio only workout routine

Looks good brother.

Be sure to do some warn up before hitting the weights.I would add some cool down time after each workout as well.I prefer an elliptical trainer because of the no impact but you can do this on a treadmill or stationary bike as well.

Absolutely on the warm up. Kind of an unwritten rule. I cant jump right into any workout without a few light weight sets.
All workouts will have cardio and ill try to mix it up from running, to elliptical, to stairway to hell.