I have a very basic, straight-forward approach to leg training: squat (that's the most important exercise, the one I put the emphasis and effort in), some sort of press, during contest prep a lunge and one or two leg curls for the hamstrings; then usually I'll finish with ham/glute raise or back extensions. I would say that 95% or more of my leg workouts follow this order, as it is the most effective way I have found (and I have tried many...many ways.) But, there is that occasional: I think I'll do something different day.... and I managed to do it without hurting anything, which is fairly unusual. So here is the backwards leg workout:
seated leg curl: 2 sets of 20 and 1 set of 12 reps, increasing the weight each set
lying leg curl: 1 set of 15
ham/glute raise: 10, 6, 5 using a bar to assist, trying to assist as little as possible
lying leg curl: 1 set of 9
leg extension: 40, 20, and 10 increasing weight each set (but just heating them up good)
leg press: 40, 20 and 10 increasing weight each set (good burn, but no failure)
squat: 3 sets of 10 reps increasing the weight each set (again, no failure, but they were working)
calf press: 3 sets of 20 reps
This was a great pump and something that my legs are not accustomed to. The idea was to give the joints and nervous system a rest.
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