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leg workout .........help

foz1988 Posts: 85 Joined: 2003/12/16	2004/04/17, 08:42 PM i am looking for a good leg routine. i want to make my thighs more musclar and my clafs bigger. also i want to loose the fat in my ass. i am limited to certain workouts b/c i use the schools gym and at home i have a bench and dumbels. so can someone please give my a soem workouts i can do to get the results i want.....sorry for using the word ass didnt now any other way to put it.
richardjst Posts: 410 Joined: 2002/07/13	2004/04/18, 12:00 AM Well for starters squat squat squat. This is a routine that i have followed when my legs start falling behind...its more of a shocker routine..so be careful not to overtrain. I follow this program once a week for about 6 weeks. Squat- 4x8-12 Leg Press 3x8-12 Lunges superset with step ups- 2x8-12 Leg extension 5 drops sets at 20 lb drops each drop to failure Leg curl same as leg extension(if done correctly the leg extension and leg curl done in this fashion will royally kick your butt) Calve work heavy weighted 4x12-15 supersetted with non weighted extremely controlled work at 4x25-50 vary angle of foot ...perform these exercise with about 1 min between sets and with 100% of your effort, and hopefully this will help you grow some cut up tree trunks( by performing this kind of workout your "ass" will be worked...watch your diet to rid the fat- to put it simply) Hopefully some of this helps. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
assante74 Posts: 185 Joined: 2001/10/19	2004/04/20, 10:03 AM lunges will work most of what you need. Do squats but keep the weight light and do 15-18reps per set. This will tone up the leg area. For calf just stay heavy all the way.