Have you ever seen one of those guys in the gym that always seems to be working his upper body? His upper body looks amazing! He has a wide, v-shaped back, perfectly chiseled chest, huge arms, rounded shoulders … and track pants. Wait a minute! He’s always wearing those track pants, even when it’s 90 degrees outside. And you’ve never once seen him on a piece of leg equipment. You begin to wonder, what is under those pants? Until one day he just can’t take the heat outside and you finally catch him in a pair of shorts. The first thing that comes to your mind is, “My god! How is he able to hold up that huge upper body with those skinny little legs?” Then somewhere in the back of your head you start to hear a clucking sound.

Well guys, I know that some of you are attracted to young-looking guys, “chicken,” if you will, but let me tell you, chicken is not attractive on the legs! So for those of you who haven’t touched a piece of leg equipment since you set foot in the gym, and for the rest of you who are just looking for a great leg workout, throw this one in once or twice a week. Make sure to get at least a five-minute warm up. Use a weight that is challenging for each set (your weight should increase as the reps decrease), but not so heavy that you have to sacrifice proper form. Take a minute to a minute and a half rest between sets.

• Squats – 4 sets, 12/10/8/8 reps

• Lunges – 3 sets, 12/10/8 reps

• Hack squats – 3 sets, 12/10/8 reps

• Seated one leg extensions – 3 sets, 12/10/8 reps

• Reclining one leg curls – 3 sets, 12/10/8 reps

• Seated calf press with one leg standing calf raise – 3 sets, 12/10/18 reps

Barbell squat – (quadriceps, hamstrings, glutes, calves) Place a barbell behind your neck across your shoulders (avoid resting the bar against your upper spine). Place your feet just beyond shoulder-width apart, toes pointed slightly out. Descend slowly by bending at the knees and hips. During the descent your body weight should be distributed evenly over your mid-foot and heel, and your knees should stay in line with your second and third toes. Allow your upper body to lean slightly forward and your hips to push back. Descend only as far as you can control without over-arching your back. To finish, press through your feet and return to the starting position.

Lunge – (quadriceps, hamstrings, glutes, calves) Stand with your feet shoulder-width apart, toes pointing forward. Place your hands on your hips or, for added resistance, hold a dumbbell at your sides in each hand. Step forward with one foot and descend slowly to a 90-degree angle by bending at the hips, knees and ankles. As you descend your forward knee should remain directly above your ankle and your back heel should come off the ground. Maintain an erect position with your upper body at all times. To finish, press through your front foot and return to starting position. Repeat with your other leg, alternating between legs.

Hack squat – (quadriceps, glutes) Place yourself comfortably in the machine with your back and hips flat against the pad. Place feet towards the top of the platform, shoulder-width apart. Slowly bend your knees and descend to a 90-degree angle, keeping your back and hips against the pad at all times. Press through your feet and return to the starting position. As with the lunge, your knees should never extend beyond your ankles.

Seated one leg extension – (quadriceps) Sit in the machine with the seat back adjusted so that your knees are in line with the pivot point of the arm of the machine. The footpad should be adjusted so that it is resting on your lower shins just above your ankles. Slowly raise one leg until it is fully extended. Pause then slowly return to the starting position. When you have finished one set, repeat with the other leg.

Reclining one leg curl – (hamstrings) Lie face down on the machine. Your entire body should remain flat against the pad throughout the exercise. Align your knees with the pivot point of the arm of the machine. Adjust the footpad so that it rests just below your calves. Slowly curl one leg up as far as you can. Pause then slowly lower your leg until it is almost fully extended. When you have finished one set, repeat with the other leg.

Seated calf press with one leg standing calf press – (calves) Sit in the machine with just the balls of your feet on the platform and the pads resting on your thighs just above your knees. Slowly lower your heels as far as you can, then press up with your feet, extending onto your toes as high as you can. Once that set is finished stand up next to the machine and, with legs straight, repeat the movement on one foot for a set and then the other.