A1) Leg Extensions 4 sets 20 2121 60 secs
B1) Back Squats 4 sets 8-12 31X1 60 secs
C1) Leg Press 3 sets 15 2121 60 secs (Girls optional. Do not fully lock the knees out)
D1) Lying Leg Curls 3 sets 10 – 12 1111 60 secs
E1) RDL 3 sets 15 1121 – Really push hips through at the top and contract glutes hard
F1) Standing Calf Raises 3 sets 12-15 2121 0 sec
F2) Seated Calf Raises 3 sets 20-25 2121 60 secs
You may be wondering what the four numbers at the end of each exercise are, these are the tempo. The first number refers to the lowering (eccentric) phase of the lift; the second number refers to the amount of time spent at the bottom of the lift; the third number represents the lifting (concentric) phase of the lift – X indicates an explosive lift; the fourth number is how long you hold the weight at the top of the lift.
This workout is for Chest and Arms: A1) Decline Bench Press 4 sets 10-12 4010 75 secs rest The last set is a triple drop set B1) Flat Bench Press 4 sets 8-10 4010 75 secs rest Last set a triple drop set C1) Incline Bench Press 3 sets 10-12 3010...
OK, so I asked and people answered. I wanted ideas for a workout to post on my site, lots of ideas came through but one that always gets asked for is glutes, mainly by the ladies. So here’s the deal I’ll do a workout for the girls this week and get one up for the boys...
Here’s a nice little hypertrophy workout for your back. No long convoluted write up for you today as I haven’t got time, just straight to it. Enjoy, and please remember to share it with your friends. A1) Low Cable Rows 3 sets 2121 15 reps 60 secs Rest B1) Trap Bar...