5 Leg workout for muscle/ mass

Here we going to discuss how to make each leg muscle stimulate and make masculine with bigger mass. 
Lets see all leg muscles one by one.







Quads Exercise: 

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extensions

Hamstring:

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Full Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extention

Calves: 

Gastrocnemius:
• Function: Plantarflexion at the ankle.
• Location: Back portion of the lower leg. Diamond shaped muscle, in which people refer to as the calf.
• Exercise: Standing calf raise
Soleus:
• Function: Plantarflexion at the ankle.
• Location: Back part of the lower leg that runs below the knee to the heel.
• Exercise: Seated calf raise

Leg Building Workout Programs           Sample Workout 1: Barbarell Squats S: 4 Sets Of 4-6 Reps Dumbell lunges: 4 Sets Of 12 Reps Each Leg Leg press: 3 Sets Of 12-15 Reps Lying leg curl: 3 Sets Of 12 Reps Leg extention: 3 Sets Of 20 Reps Standing calf raise : 4 Sets Of 12 Reps Sample Workout 2: Barebell Deadlifts: 4 Sets Of 4-6 Reps Dumbell Lunges: 4 Sets Of 15 Reps Hack Squats: 3 Sets Of 8-12 Rep Seated leg curls: 3 Sets Of 8-12 Reps Leg extension: 3 Sets Of 15 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 3: Leg Press: 4 Sets Of 4-6 Reps Romanian Deadlifts: 4 Sets Of 8 Reps Dumbell step ups: 4 Sets Of 15 Reps Each Leg Leg extensions: 3 Sets Of 12 Reps Thigh abductor: 3 Sets Of 12 Reps Standing calf raise: 4 Sets Of 12-15 Reps Sample Workout 4: Barebell Squats: 4 Sets Of 8-12 Reps Barebell Lunges: 4 Sets Of 20 Reps Each Leg Leg Press: 3 Sets Of 15-20 Reps Lying leg curl: 3 Sets Of 15 Reps Leg extention: 3 Sets Of 10 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 5: Hack Squats: 3 Sets Of 4-6 Reps Romanian dead lifts: 3 Sets Of 8 Reps Dumbbell lunges: 4 Sets Of 25 Reps Each Leg Leg extensions: 3 Sets Of 20 Reps Seated leg curls: 3 Sets Of 15 Reps Leg press: 3 Sets Of 12 Reps