Muscle Building Questions - Leg Training Routine For Muscle Mass

Question:
It was suggested that I do my legs twice a week. Based upon this schedule, how could I incorporate two days of leg exercise into my workout regimen?

Answer:
To work legs twice a week, just setup the workout schedule like this:

MONDAY (CHEST)

• Dumbbell Chest Press (3 or 4 sets of 10-12 reps)
  
• Incline Dumbbell Press (3 or 4 sets of 8-10 reps)
  
• Cable Crossovers (3 or 4 sets of 10-12 reps)

TUESDAY (LEGS)

• Squats or Leg Press (3-4 sets of 12, 10, 8, 6 reps)
  
• Lunges (3-4 sets of 12 reps)
  
• Leg Extensions (3-4 sets of 15 reps)

supersetted with

• Leg Curls (3-4 sets of 10-12 reps)
  
• Calf Raises (3-4 sets of 20 reps)

WEDNESDAY (BACK)

• Close Grip Chins (or Close Grip Pulldowns) (3 or 4 sets of 12 reps)
  
• Wide Grip Pulldowns (3 or 4 sets of 10-12 reps)
  
• One Arm Dumbbell Rows (3 or 4 sets of 4-6 reps)

THURSDAY (TRICEPS & BICEPS)

• Triceps Press Machine or Dips (3 or 4 sets of 12 reps)
  
• Pulley Pushdowns (3 or 4 sets of 12 reps)
• Barbell Curls (3 or 4 sets of 8-10 reps)
  
• Biceps Machine Curls (3 or 4 sets of 8-10 reps)

FRIDAY (LEGS)

• Squats or Leg Press (3-4 sets of 12, 10, 8, 6 reps)
  
• Lunges (3-4 sets of 12 reps)
  
• Leg Extensions (3-4 sets of 15 reps)

supersetted with

• Leg Curls (3-4 sets of 10-12 reps)
  
• Calf Raises (3-4 sets of 20 reps)

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