Heavy Set Cardio-Based Leg Workout

This is one of my favorite leg day routines. It combines a heavy weight leg day with very short rest periods between sets so you achieve the ultimate fat burn while building muscle mass. Working out using short rest intervals (under 1 minute) and adding the proper weight is the only way to stimulate the growth hormone that allows you to build muscle mass. 

1. Back squats using Squat Rack: 1 set of 10 to warm up with just the bar, then add weight and repeat for 4x12. (35 secs rest btwn each set)

2. Front squats with Squat Rack: 1 set of 10 to warm up with just the bar, then add weight and repeat for 4x12. (35 secs rest btwn each set)

3. Single Leg Lunge on Smith Machine: 1 set of 10 to warm up with just the bar, then add weight and 4x12 for each leg. (35 secs rest btwn each set)

4. Dead lifts using bar or hex bar: 1 set of 10 to warm up with just the bar, then add weight and repeat for 4x12. (35 secs rest btwn each set)

5. Plate Loaded Leg Press: Add weight and do 3 sets of 8 with feet close together, and then 3 sets of 8 with legs farther apart. (45 secs btwn each set)

6. Lateral walk with Resistance Bands. Place medium or heavy strength resistance band just above knees and get into a squat position. Walk across floor laterally in that position for 45 seconds. Take a 30 second break and repeat 3 more times. 

7. Bike on light resistance for 10 minutes to cool down.

8. Stretch!