Monday Leg Workout: • To build, increase the weights with every set • To cut, keep the same manageable weight throughout. Start with Squats. You may use a long bar across the shoulders or 2 dumb bells held on the side of your head. Simply keep your back straight, feet flat and opened shoulder distance. sit and raise. First set, 20. (30sec break) Second set, increase weight and 15. (30sec break) Third set increase weight and 10. (30sec break) Fourth set and 10. Fifth set go until failure. Calf exercises: DONE SUPER SETS and TRI SETS Sit down calf raises. 5 sets as previous. (wait 30seconds then start the next set) Donkey press calf raises. 5 sets as previous. (wait 30seconds then start the next set) Stand up calf raises. 5 sets as previous. (wait 30seconds then start the next set) now start again 4 more times Thighs: Reverse thigh curls: 6 sets as previous exercise, yes, SIX. Make the 6th your failure. Sit down forward thigh lift: 6 sets as previous exercise. Circuit steps: Grab the 5/10 or 15kg bag with the handles on them or use free weights. I prefer the bag which I place on my shoulders. The free weights you can hold beside you. Hit the steps, climb up one side nd down the other side. Then back again. Repeat for 2 cycles on the circuit. Do 3-5 times. this is a great cardio but resistance workout all in one. Go back to calf, do a failure set with a manageable weight on calf …. If you can. remember to stretch before you leave the gym and again when you bath/shower. IF YOU ARE NOT SWEATING, YOU ARE JUST PRETENDING!
Posted on: Mon, 09 Sep 2013 06:40:06 +0000
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