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Blog Training Workouts

New Leg Training Routine for My Bad Knee

My leg training has been mostly successful for the past few weeks. However, as with all things it can get a bit stale.

Always willing to change, I once again shifted gears and came up with another knee-friendly leg routine.

What’s different? I didn’t reinvent the wheel or anything, but I did throw in two important changes with my tweaked left knee in mind.

  • I went a bit heavier on most exercises. This lowered my rep range just slightly.
  • I included some unilateral (single limb) work.

Here we go:

Routine A (rest periods are 30-60 seconds)

Standing calf raise 3 x 10-16
Single leg seated calf raise 3 x 10-16

Bulgarian split squat 3 x 12
Leg extension 3 x 10-16
Leg press 3 x 10-20
Dumbbell Romanian deadlift 3 x 12

Routine B (rest periods are 30-60 seconds)

Seated calf raise 3 x 10-16
Standing calf raise 3 x 10-16

Leg curl 3 x 10-16
Leg extension 2 x 16
Single leg press 3 x 12
Walking lunge 2 lengths
Dumbbell Romanian deadlift 3 x 12

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Categories
Blog Training Workouts

Over 40 Leg Training for More Mass

Check out this knee-friendly, over 40 leg training routine I did the other day. I will warn you, it’s tough and you will be sore, but your knees and back will thank you.

This is solely for building muscle. You will get stronger, but it’s not the main goal. For rest periods go with 30 seconds for everything except for leg press which will require around one minute. Wear a watch to track rest, don’t bring your phone, it’ll only distract you, and stay focused the entire time.

Good luck, Here we go!

Seated calf raise 4 x 10-20
Standing calf raise 4 x 10-20

Seated leg curl 3 x 10-16
Dumbbell Romanian deadlift 3 x 12

Leg extension 3 x 20
Bulgarian split squat (no weight) 3 x 20 each leg
Leg press 3 x 20

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This should only take you about 45 minutes, max. Let me know what you think in the comments below.

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