I've been honored to contribute a favorite "fit & lean" leg routine of mine this week. Being 6" 4" and 220#'s I've always tended to be on the leaner side so consequently the majority of my workouts are heavier with less reps and a little more rest. But about every 8 weeks it's time to kick up the metabolism, hit some new muscle fibers and give my joints a break. The following routine is one of my favorites to accomplish this mission. I have not written down any warm-up bike riding, stretching or warm-up sets - these are up to you and done prior to the routine.

Full back squats 4X10, supersetted with leg ext 4X12.

Do the squats first, then start the extensions with about 90% of maximum weight. ("Maximum" referring to the weight to be done this workout, as opposed to your personal max.) The goal is to add about 5 pounds each set so that your last set exceeds the weight used on the last set of the previous workout. Rest 1 minute between supersets.

Take about a 4-5 minute break as you set up the next superset, which is:

Leg press 4X10, supersetted with leg curls 4X12.

Rest 1 minute between supersets.

Again about a 4-5 minute break to set up next superset.

Standing calve raises 4X15, supersetted with stiff legged deadlifts 4X8-10.

Rest about 1 minute 15 seconds to 1 1/2 minutes to make sure your back is prepared for deadlifts.

Seated calve raises 2X15, supersetted with hanging knee ups 2X40 followed by Seated calve raises 2X15 supersetted with crunches 2X50.

There's no rest between these supersets, do the calve raises then the kneeups then back to calve raises then the crunches etc. - back & forth.

The whole routine takes roughly 50 minutes to finish. Hope you get something out of it. Guy

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