Freezing Gains: Day 19 - Blasting Your Leg Muscles in the Winter Bulk


The 19th day of the Winter Bulk series focuses on a leg workout. This workout consists of different exercises targeting various muscles in the legs. The first exercise is the leg press, in which the individual pushes against a resistance provided by the machine using their legs. This exercise primarily works the quadriceps, hamstrings, and glutes. It is important to start with lighter weights and gradually increase the resistance to avoid injury.

The next exercise is the dumbbell step-up, which involves stepping up onto a platform with a dumbbell in each hand. This exercise mainly targets the quadriceps and glutes.


It is essential to keep the back straight and maintain a steady pace throughout.

Following that, the article recommends the leg extension exercise, which specifically focuses on the quadriceps muscles. This can be done using a leg extension machine, where the individual extends their knees against the resistance. It is crucial to control the movement and avoid jerking motions.

The fourth exercise is the lying leg curl, which targets the hamstrings. This exercise involves bending the knees against resistance by lying face down on a leg curl machine.


It is recommended to perform the movement slowly and with control.

Lastly, the article suggests two additional exercises – seated calf raises and standing calf raises – which primarily work the calf muscles. These exercises involve raising the heels against the resistance provided by either a seated calf raise machine or by standing on the edge of a step.

Overall, this leg workout provides a range of exercises to target various muscles in the legs and should be practiced with caution and proper form to ensure safety and optimum results.


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