Superset Leg Workout - Hit Your Quads, Hams, & Calves in ONE SESSION
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- Опубликовано: 25 авг 2024
- This is a killer leg workout that's ideal for training all your leg and calf muscles in one routine. Shorts provided by Hylete (bit.ly/FlexionS... - use RICHES40 for 40% off everything)
►FULL LEG ROUTINE BELOW◄ → Subscribe here for all new videos: bit.ly/RobOnYou...
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Rob Riches Full Leg Workout:
5-minute cardio warm up on bike.
Lying Hamstring Curls*: 3-4 sets of 10-12 reps.
Dumbbell Stiff-Legged Deadlifts: 3-4 sets of 10-15 reps.
Leg Press*: 2-3 sets of 10-12 reps.
Dumbbell Lunges: 2-3 sets of 12-18 reps
Single Leg Extensions (into dual): 3 sets of 12-15 reps
Seated Leg Extension: 2-3 sets of 12-15 reps
Sissy Squats: 2-3 sets till failure.
Squats (Stripset): 4-5 Stripsets (in a single drop set)
Seated Calf Raises*: 2-3 sets of 12-20 reps
Tibialis Calf Raies: 2-3 sets of 12-20 reps
Angled/Standing Calf Raises: 2-3 sets of 12-20 reps
*(Perform as a super-set exercise with following exercise )
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.
WoW man your hamstring muscle are so awesome ! Thanks for sharing your experiences with us well done 👍🏻
1:51 Lying hamstring curls
3:21 Stiff-legged deadlift
4:02 Leg press
4:41 Dumbbell lunges
5:18 Tip: for quads - feet in midpoint of ft plate; hamstring - feet higher position
7:54 Single leg extension
8:20 Seated leg extension
8:31 Sissy squats
8:57 Tips on form
11:36 Squats (Stripsets) 4-5 stripsets, in single dropset
13:32 Calves
What a great routine Rob, a masterpiece! Thank you.
Incredible how much this man can, doing what he does, inspire me to better myself in every aspect of my life!!
Thank you so much Rob!!!!
Great legs routine, am going to steal some of those and add to my routine, thanks👍
Yes, Thank you RR as the kind of info you have been giving us all these years kept us motivated and going in right direction. Love you bro.
Super workout Rob. Thanks a lot for keeping the video super detailed and long. Those hamstrings are looking awesome... Love from India
I love this workout. Excellent job Rob.
Wow, the first two superset is exactly what I do on my leg day
Love ur vdos Rob
Keep em coming
Always look forward
Thanks
Bruh I was watching this for some leg superset ideas and just 10 seconds before you went to the leg press/lunge I added the same thing to my workout
Rob... U r superb man... Loved to watch your videos.
Very good info.....thanks once again.......keep then Gains!!!
I did this and my leg were super sore. What a gain🔥
Rob your work is influential 👏🏾 :: if you’ve got the time can you maybe do a full day of eating video of your current diet !!!!
Rob
thank you Azerbaijan greetings for good videos
Should do a video on back position on different exercises to avoid back pain
Sei un grande maestro bravo..
Hey Rob can you include some adduction, abduction and hip thrusts exercises when you do legs
Great leg routine thank you ROB
Good job thank you 🇩🇿🥰
nice video and nice music
Love you ..And great leg routine
Thanks yr
that is amazing workout
Now thats how you build fucking muscle! Its not just squaaats
Nice video 👌
GREAT!
He looks competition ready. Anyone know if he does the standard bulking/cutting?
nomercy8989 this is pretty much my shape and condition year-round.
I prefer being at this weight, which is quite maintainable for me providing I'm good on my diet 70-80% of the time.
I appreciate the content!
Great video!!! Although I must ask, with the lunges, is it safe on the knee for the knee to go past the toes?
Hey Rob, big time fan. Lot of ppl have been saying how bad the sitted leg curl is for the knee joint. What's your take on it?
Not much people watched this video coz everyone skips their leg days lol
Good vedio
sir how to get bigger wrists?
Wow bro 🙋♂️💙🔥🏆💖💪
How many set do for all exercise
I want raw power not so much on the size or fitness game as i am skinnyfat anyway:p
Is this workout suitable for building raw power and endurance?
Do you wear any waist belt or supporter or just without those you do workout ?
ϟнαяʝḯl khan U dnt need No waist belt garbage
Hey rob why don’t you start vlogging??????
can any body tell in what is the best set in a week for body building ?? thanks for the answer,
Hey Rob riches Why do not you put translated videos into Arabic you have a lot of Arab followers but I do not understand what you say I hope that the translated videos from the bottom of the Arab and thus will earn more followers
You are a brother of gorden Ramsey's?
Rob hello your squats are to deep you will ruine your back when you go that deep your spine will bend so you are pushing you back go down slower not to deep and go up faster !
I could not watch this. Out of breath commentary. You other exercise or present.
rob > athelean X
why?
rob looks like he has more size to him ,altho i know athleanX is a trainer were as rob has always been a fitness model/ BB'er