15. The Leg Routine
TRAINING YOUR LEGS is vital to any fitness goal, whether you want to build total-body strength, gain weight and increase your lean muscle mass, improve athletic performance, lose extra body fat, or elevate your levels of free testosterone.
Directions: Perform these exercises individually. Make sure you take the proper rest period for the first two exercises.
1. Back squat 5x2 reps @ 80% with 3-4 minutes rest in between sets
2. Front squat 3x5 reps @ 70% with 2-3 minutes of rest in between sets
3. Good mornings* 2x8-12 reps with 90 seconds rest in between sets (How to do it: Stand with feet shoulder-width apart, body tall, and shoulders retracted. Brace your core as you rest a barbell across the back of your shoulders (not your neck!). Hinge at your hips, not the waist, and bend your knees slightly as you lean forward. You'll feel a stretch in your hamstrings; but don't lean too far so it becomes painful. Keep an arch in your lower back.)
4. Walk-out 1x10 seconds @ 110% (How to do it: Load the bar with 110% of your back squat 1RM. Set the bar in the normal back squat position. Take a big breath, brace yourself, and unrack the weigh. Take two steps out, and hold for 10 seconds. Rack the weight; consider this your workout finisher.)
2. Front squat 3x5 reps @ 70% with 2-3 minutes of rest in between sets
3. Good mornings* 2x8-12 reps with 90 seconds rest in between sets (How to do it: Stand with feet shoulder-width apart, body tall, and shoulders retracted. Brace your core as you rest a barbell across the back of your shoulders (not your neck!). Hinge at your hips, not the waist, and bend your knees slightly as you lean forward. You'll feel a stretch in your hamstrings; but don't lean too far so it becomes painful. Keep an arch in your lower back.)
4. Walk-out 1x10 seconds @ 110% (How to do it: Load the bar with 110% of your back squat 1RM. Set the bar in the normal back squat position. Take a big breath, brace yourself, and unrack the weigh. Take two steps out, and hold for 10 seconds. Rack the weight; consider this your workout finisher.)
*Note: If you feel strong, go heavier and bang out 8 reps; if you feel beat up, go light and do 12 reps.
I will definitely try this routine. Thanks!
ReplyDeleteHi dear,
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