MIRIAM LOONEY’S SAMPLE LEG WORKOUT
When training legs I keep everything fairly heavy, I love to
begin my workout with compound exercises like squats or deadlifts before I start isolating the muscles with leg extension and things like that. Squats: 5 sets: 15
reps (115 lbs), 15 reps (135 lbs), 10 reps (155lbs), 10 reps (155lbs), 8 reps
(155lbs) Deadlifts: 4 sets: 12 reps (135lbs, 12 reps (135lbs), 15
reps (115lbs), 15 reps (115lbs) Lying Leg curl: Supersetted with Sumo squats using a 55lb
dumbbell 4 sets 15 reps on lying leg curl using 85 lbs20 reps on sumo squats using the 55lb dumbbell Leg Extension supersetted with weighted lunges: 3 sets30 reps on leg extension using 85lbs40 walking lunges with a 40lbs barbell
Dropset on Leg Press: 1 set to failure
450 lbs for 8 reps Remove two plates: 360 lbs for 12 reps
Remove two plates: 270 lbs for 15 reps
Remove two plates: 180 lbs till failure 
My leg training varies in speed week to week. Some weeks I
will incorporate lots of supersets to fatigue my muscles quickly while other
times I use as heavy weight as I can manage and take 1-2 minute breaks in
between sets so I can build my strength. No matter the speed I always make sure
my legs are just plain worn out by the end of my training session. Also, I always make sure to eat within 30 minutes of a leg
workout. My meal will usually be 4 ounces of chicken, 4 ounces sweet potato and
1 cup of green beans. 
Videos: (Youtube Links)Deadlifts http://www.youtube.com/watch?
Squats http://www.youtube.com/watch?
Leg Press http://www.youtube.com/watch?