Training Journal #2: Leg Day

IFBB Figure Pro Heather Dees' Training Journal #2: Legs

This week I want to go over quadriceps training. It has taken me four years of consistent and hard training to build this muscle group. I personally have had to work extremely hard to finally get my quads to match my upper body development. So, you women out there that long for those great, shapely legs, I am here to tell you it can be done.

One of the most common things I hear from women about leg training is, “I don’t want to train heavy because my legs will get bulky or thick!” The truth is, if you lose the body fat (women tend to carry in the lower half) you will realize how symmetrical and toned your lower body can look with consistent, intense quadriceps training! Properly developed quads add overall balance and symmetry to your physique and are a key component to creating the proper lines that will accentuate a smaller waistline.

My current quad workout consists of 12-17 work sets of quads, 4 different exercises and reps ranging from 10-20 depending on the week. I encourage you to give it a try!


Leg Extensions:

4 sets
Reps 15, 12, 10, 15

  • Concentric (lifting the weight, positive contraction) 2 counts up; eccentric (lowering the weight, negative contraction), slow 3 counts down
  • Keep glutes tight against bench during movement
  • Keep your knees in line with the axis of the machine
  • Always keep weight under control
  • Don’t swing your legs or arch your back off bench

Cybex Linear Leg Press:

4 sets
reps 25, 20, 15, 25

  • Wide stance with toes at the top outside edge of the footplate
  • Keep knees in line with 2nd and 4th toe
  • Make sure not to allow your hips roll up off the pad by going too deep
  • Keep weight under control at all times

Standing Single Leg Lunges (back foot on bench):
3 sets
reps 20, 18, 15

  • Use dumbbells in each hand (only if you can keep your core stable)
  • Slowly lower elevated knee toward floor, while making sure planted knee does not extend past toe
  • Keep glutes contracted entire set
  • After completing one leg, switch legs and continue same rep count

Leg Extensions:
6 sets
eps 15,15,12,12,10,10
*See aforementioned bullet points from exercise #1.

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group