How does this leg workout look?

[Jake LaMotta]

I'm just returning after a long layoff (I had shoulder surgery Oct 2008). I've been back in the gym for about 3 months. Can you guys please critique my back/bi workout? I will be doing all exercises 3x8-10 with the same weight every set. When I hit 10 reps on all 3 sets I will increase the weight the next workout week. I can't do squats because of an old back injury and because my ROM is horrible from the shoulder surgery.

1. Sled 45 degrees leg press
2. Leg extensions
3. Lying leg curls
4. Standing calve raises or seated calve raises
5. Seated crunch machine

Here is a video of the sled 45 degrees leg press: ( Sled 45° Leg Press )

A couple questions:

1. How does this leg workout look? Too much? Not enough? Exercise selection? Order of exercises? Sets and reps?

2. Seeing that I'm already doing the sled 45 degrees leg press for my first exercise, is it even necessary to do leg extensions for my second exercise? The sled 45 degrees leg press works the quads and so do leg extensions, so should I just drop the leg extensions or should I just do both?

3. Does the sled 45 degrees leg press work the hamstrings at all?


Thanks guys.

 

[BigRican]

I'm just returning after a long layoff (I had shoulder surgery Oct 2008). I've been back in the gym for about 3 months. Can you guys please critique my back/bi workout? I will be doing all exercises 3x8-10 with the same weight every set. When I hit 10 reps on all 3 sets I will increase the weight the next workout week. I can't do squats because of an old back injury and because my ROM is horrible from the shoulder surgery.

1. Sled 45 degrees leg press
2. Leg extensions
3. Lying leg curls
4. Standing calve raises or seated calve raises
5. Seated crunch machine

Here is a video of the sled 45 degrees leg press: ( Sled 45° Leg Press )

A couple questions:

1. How does this leg workout look? Too much? Not enough? Exercise selection? Order of exercises? Sets and reps?

2. Seeing that I'm already doing the sled 45 degrees leg press for my first exercise, is it even necessary to do leg extensions for my second exercise? The sled 45 degrees leg press works the quads and so do leg extensions, so should I just drop the leg extensions or should I just do both?

3. Does the sled 45 degrees leg press work the hamstrings at all?


Thanks guys.

I'd separate my quad workout from hamstring workout, butdo calves both times. To answer your first question I think if your just coming back to the gym, then it's good enough, but definitely increase with time. I'll give you a sample of my workout for your future lifts;

Quads
Single Leg extensions- 2 warm-up sets of 20 reps
Hack Squats 4 sets of 12-15
Leg Presses 4-5 sets of 12-15
Leg extensions 4 sets 12-15
Abductor/Adductor machines 3 back to back sets of 15
Leg Press calves 4 sets different toe position
Seated calves 4 sets different toe position

That should answer question 2

And for question 3, yes it always hits the hamstring, but I wouldn't count as a hamstring workout

 

[Jcagle]

I'd separate my quad workout from hamstring workout, butdo calves both times. To answer your first question I think if your just coming back to the gym, then it's good enough, but definitely increase with time. I'll give you a sample of my workout for your future lifts;

Quads
Single Leg extensions- 2 warm-up sets of 20 reps
Hack Squats 4 sets of 12-15
Leg Presses 4-5 sets of 12-15
Leg extensions 4 sets 12-15
Abductor/Adductor machines 3 back to back sets of 15
Leg Press calves 4 sets different toe position
Seated calves 4 sets different toe position

That should answer question 2

And for question 3, yes it always hits the hamstring, but I wouldn't count as a hamstring workout

Same for me I train hams on a different day. If unable to squat, have you tried hack squats? Give them a shot pretty damn effective. I am trying to bring up my quads this off-season and I do a little more; four exercises 5 sets 8-10 rep each.
hack squats
leg extension
leg press
front squat.
After this session I am sore for the whole week and I can feel each part of the quad has been hit! good luck