What exercises do you perform on leg day? Also, on back day, do you perform 3 exercices for upper back and 3 for lower back or just 3 total for the back? Rock

The exercises I preform on leg day are:

Squats
Leg Press
Deadlifts
Hamstring Curl

For Back:

Chinups(or Pulldown)
Row(diffent kind of machines)
Dumbbell row
bentover row(some days i dont)

For legs I go light just for maintenence since my legs are as large as I want.

Squats or hack squats(moderate weight, medium reps and sets)
leg curls
seated calf raises (toes pigeon toed, then duck toed)
standing one legged bodyweight calf raises (superset)


As for back day, I don't work the lower back separately since it gets good work on squats, powercleans and standing military presses. For back I do lots of rows and one or two sets of chins like TTP. I also include lat and trap work on back day so as to get an all around workout in that respect. For me rows and chins are the best back developers (which means that it can help add to chest size as well).

First, there is no "magic" number of exercises per bodypart. The same goes for actual exercise selection. This is mainly a matter of personal preference and what you get results from. From a bodybuilding point of view, for every person that gets results from, for example, squats... you'll find someone else who gets grest results from everything but squats.

The one thing 'tho, that all successful trainers hav in common is that they train hard... especially large muscle groups like legs and back. As an example, if you compare two top bodybuilders... in this case Ronnie Coleman and Dorian Yates, who are the two freakiest people that I have ever met... you'll find that their approaches to leg and back training couldn't be more different. Ronnie trains each bodypart 2 x per week... Dorian once/week; Ronnie is a monster squatter... Dorian never squatted... etc. However, the end result for each guy is/was arguably the freakiest leg and back development ever seen on a human. The thing that they share is that they both train inhumanly hard.

So, that being said... concentrate on more on intensity while you're training as opposed to number of exercises, number of sets, etc. If you're not training hard it's a moot point.

As for an actual workout, I have 2 separate workouts for each bodypart that I alternate from session to session.

Quad "A":

squats... heavy, full range of motion,
front squats
sissy squats... no weights, high reps, full stretch at the bottom
couple of sets of leg extensions


Quad "B":

leg press... heavy, full range of motion
smith machine squats... high reps, mod weight, full range of motion
hack squats
couple of sets of leg extensions


Back "A":

pull downs
weighted chins
t-bar row
dead lifts
Nautilus pullover


Back "B":

pulley rows
barbell rows
hammer machine pull downs
hammer rows
angle bench row


I do hams with back, mainly focussing on the hip extension aspect of the hamstring with things like Romanian deadlifts, good mornings, etc.

Anyway, there's nothing necessarily special about any one person's individual approach. Personally, I change my workouts fairly frequently. The true key to this is to "simply" train hard.

Andrew