Start Lovin Leg Day

Possibly my favorite muscle groups to work, my legs, specifically my quads.  Everybody who goes to the gym and thinks that they are going to get huge just by working their upper body, well guess what, YOU ARE WRONG.  If you think that doing countless bicep exercises are going to make your arms huge, but you've never done a leg press or squat before, YOU ARE WRONG.  If you think that doing your legs is a waste of time because you only want your upper body to grow, YOU ARE WRONG.  I am 190 pounds at a 5 foot 8 build, and the reason for my success in weightlifting is because I have giant massive strong legs.  I can squat well over 475 on a good day, and not talking about a half-assed baby squat.  A real squat, where my ass gets lower than my knees.  My chest, back, and arms are big because my big legs can support them.  Without giving yourself a foundation, your upper body is not going to grow.  I kid you not.  If you want your whole body to grow, Squats and Leg Presses are the way to go.  Think of it this way, there is no other exercise where you will be able to lift more weight than with your legs.  Your legs are the strongest parts of your body.  In fact, all your power comes from your legs.  What separates the animals in the gym from the people who are "almost there" is their leg training.  If you train your legs hard, everything else is going to grow with it.  Learn to love doing leg day.  Squats and Leg Presses produce the most growth hormone of any exercises out there, thus creating a bigger frame.  Your whole body is going to grow when your legs start growing, I promise that.  When your legs get smaller, your lower body is going to get smaller.  That's just a fact.  This is the one thing I know about.  Don't go to the gym and half ass your leg day.  If there is any day that you need to give 110 percent, its on your leg day.  Those are the days that count.  Below is my two favorite workouts for building leg mass, and leg definition. 

Mass Building Leg Routine

Squats 3 sets 6 5 4 reps
Leg Presses 3 sets 10 8 6 reps
Hack Squats 3 sets 10 reps each
Lunges 3 sets 8 reps each leg

Lying Leg Curls 3 sets 8-6 reps
Stiff Leg Deadlifts 3 sets 8 reps

Seated Calf Riases 3 sets 8 reps
Standing Calf Rasises 3 sets 12 reps

Leg Toning Routine

Leg Extensions 3 sets 15 reps
Squats 3 sets 15 12 10 reps
Smith Machine Lunges 3 sets 12 reps each
Leg Presses 3 sets 15 reps

Seated Leg Curls 3 sets 12 reps
Standing One leg curls 3 sets 15 reps

Machine Calf Raises 3 sets 15 reps
Smith Machine Calf Raises 3 sets 15 reps

Titanic Triceps

What most people don't understand about the tricep muscle is that it is very overworked.  Your triceps are being worked on every pushing movement you do.  If you are working your chest while bench pressing, your triceps are being worked.  If you are doing military presses for shoulders, they are being worked as well.  In my general opinion, your triceps do not need too much direct attention to grow big and strong.  As a matter of fact, I always follow the "Less is more" principle when training my arms.  Not even just my triceps, but my biceps too.  The less is more principle means that you do not need to direct as much attention to these 2 muscle groups because they are being worked on numerous different exercises already, especially the triceps.  I personally feel that your triceps get bigger and stronger when keeping your rep range between 8-4 reps.  I rarely go 8 reps or higher while traning them.  The best mass building exercises for your triceps are close grip bench presses and skull crushers.  The best exercises for toning your triceps are cable pressdowns in my opinion.  However, if you want big and strong arms I would definitely reccomend training them heavy, and do not make the mistake of over working them.  The tricep consits of three major muscle groups, the long head, the lateral head, and the medial head.  It is very important that you work all three areas to get those full triceps that everyone wants.  Below is my favorite workout routine for my triceps, one is for mass gain, and the other is for muslce tone.  Also, keep in mind, strong triceps are going to make all of your lifts go up. 

Mass Building Tricep Routine

Close Grip Bench Press or Decline Close Grip 3 sets 8 -4 reps
Reverse Grip Skull Crushers or Regular Skull Crushers 3 sets 8- 4 reps
Overhead Dumbbell Exension  or Tricep Kickbacks 3 sets 8-6 reps

Tricep Toning Routine

Cable Pressdowns or Reverse Cable Pressdowns 3 sets 12-8 reps
V- Bar Pressdowns or Rope Pressdowns 3 sets 12-8 reps
Lying Dumbbell Extensions 3 sets 10 reps each arm