As I discussed within the first installment – 5 efficient and easy upper-body power routines – there are lots of methods to resistance practice. As I alluded to, in the event you work onerous, use protected modalities, doc the outcomes, get well correctly between exercises, and practice progressively, you will notice outcomes.

 

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Similar to the upper-body, coaching the lower-body gives a wide range of instruments and overload protocols that may goal the big muscle groups of that space: the quads, glutes, hamstrings, and low again. There is squatting, deadlifting, leg urgent, and lunging. And these will be carried out with barbells, dumbbells, selectorized and plate-loading machines, and completed for top, medium, and low repetitions – or a mix of them – utilizing numerous overload protocols.

 

So with all these attainable variations, I current you with 5 high quality decrease physique routines that may be part of any power, energy, weight-loss, and/or common health program. I’ve additionally hooked up recording types so that you can log your exercises. (Click right here to obtain them.)

 

General Workout Guidelines

  1. Complete the exercise within the train order format listed (be aware examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
  2. Work to attain muscular overload with a resistance that matches the train prescriptions (Rx) listed.
  3. Record the coaching date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for every exercise carried out.
  4. Attempt to progress every exercise when it comes to doing extra repetitions and/or utilizing extra resistance in keeping with the train prescription (Rx).
  5. The “NOTES” part on exercise kind: area to document machine seat/again/deal with settings, the gadget used (i.e., barbell, dumbbell, or machine) or different pertinent info that facilitates the right efficiency of the train.
  6. Use correct train method and be security acutely aware. Use a spotter on sure workout routines and cease when protected train method can’t be maintained.

 

Workout #1: 50–40–30–20–10

A decrease physique exercise consisting of 5 totally different multi-joint workout routines completed for 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue, adopted by a hamstring and stomach train.

 

Specifics:

  • Use 5 totally different multi-joint workout routines for the units of 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue.
  • Choose any hamstring and stomach workout routines to finish the exercise.
  • Rest three:00 between workout routines.

 

Exercise order format:Example A:Example B:
MULTI-JOINTLEG PRESSSQUAT MACHINE
MULTI-JOINTSMITH MACHINE SQUATBARBELL SQUAT
MULTI-JOINTDEADLIFTLEG PRESS
MULTI-JOINTBARBELL SQUATDUMBBELL SQUAT
MULTI-JOINTDUMBBELL LUNGESBARBELL LUNGES
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE

 

Workout #2: 15 – 10 -5

A decrease physique exercise consisting of three multi-joint workout routines, a hamstring, and an stomach train completed for 3 rounds of 15, 10, and 5 repetitions to volitional muscular fatigue.

 

Specifics:

  • Use the identical three multi-joint, hamstring and stomach workout routines for the rounds of 15, 10, and 5 repetitions.
  • Do all 5 workout routines to ensure that 15, 10, and 5 repetitions to volitional muscular fatigue.
  • Rest three:00 – four:00 between rounds.

 

Exercise order format:Example A:Example B:
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE

 

 

Workout #three: Leg Press Strip Sets

A decrease physique exercise the place a leg press is carried out in strip-set overload protocol: 4 consecutive units to volitional muscular fatigue utilizing lowered resistances on the second, third, and fourth units. A multi-joint leg, hamstring and stomach train full the exercise.

 

Specifics:

  • First set of leg press: use a resistance that enables for volitional muscular fatigue at 10-14 repetitions.
  • Immediately cut back the resistance 25% (50-250 lbs., relying on the preliminary resistance) – relaxation not more than :10-:15 – then carry out a second set to volitional muscular fatigue (“MAX REPS”).
  • Perform a third and 4th set by decreasing the resistance 15-25% (20-150 lbs.) between every set – relaxation not more than :10-:15 – then carry out the subsequent set to volitional muscular fatigue (“MAX REPS”).
  • It is really useful to have a coaching accomplice make the resistance reductions so the trainee can keep centered.
  • Rest 2:00 – three:00 between workout routines.
  • Use any multi-joint, hamstring, and stomach workout routines to finish the exercise.

 

Exercise order format:Example A:Example B:
LEG PRESS x four consecutive unitsLEG PRESS x four cons. units 
MULTI-JOINTBARBELL SQUATDEADLIFT
HAMSTRINGSLEG CURLLEG CURL
ABDOMINALSWEIGHTED CRUNCHESABDOMINAL MACHINE

 

Workout #four: One of Everything

A mix of excessive, medium, and low repetitions in a decrease physique exercise consisting of ten totally different workout routines carried out to volitional muscular fatigue, together with the abdominals.

 

Specifics:

  • Goblet squat = Deep squat whereas holding a single dumbbell at chest degree, sustaining an upright again place.
  • Plate squat = Deep squat whereas holding a weight plate at chest degree, sustaining an upright again place.
  • Squat = any barbell, Smith machine, or different standing squat.
  • Stiff-leg deadlift = barbell, dumbbell, or plate-load machine.
  • Lunge = barbell, dumbbell, or Smith machine.
  • Deadlift = lure bar, dumbbell, or machine.
  • Calves = any calf train.
  • Rest between units = 2:00 – three:00.

 

Exercise order format:Example A:Example B:
GOBLET or PLATE SQUATDUMBBELL GOBLET SQUAT

 

WEIGHT PLATE SQUAT
DEAD LIFTTRAP BAR DEADLIFTMACHINE DEADLIFT
LEG EXTENSIONLEG EXTENSIONLEG EXTENSION
SQUATMACHINE SQUATBARBELL SQUAT
LUNGESMITH MACHINE LUNGEDUMBBELL LUNGE
CALVESDUMBBELL CALF RAISECALF MACHINE
LEG CURLLEG CURLLEG CURL
LEG PRESSLEG PRESSLEG PRESS
STIFF-LEG DEAD LIFTD.B. STIFF-LEG DEAD LIFTBAR STIFF-LEG DEADLIFT
ABDOMINALSABDOMINAL MACHINEMEDICINE BALL SIT UPS

 

Workout #5: three x three

A decrease physique exercise carried out by alternating a multi-joint, hamstring, and one other multi-joint train to volitional muscular fatigue for 3 rounds with no relaxation between every train and a 1:00 relaxation between rounds. An stomach train completes the exercise.

 

Specifics:

  • Use both the identical three workout routines within the three rounds (Example A) or use three totally different workout routines every spherical (Example B).
  • No relaxation between the three workout routines every spherical.
  • Note the repetition vary lower from 10-14 to Eight-12 and 6-10 when deciding on applicable resistances and dealing to volitional muscular fatigue.
  • Complete the exercise with an stomach train.

 

Exercise order format:Example A:Example B:
MULTI-JOINTSQUAT MACHINEBARBELL SQUAT
HAMSTRINGSLEG CURLLEG CURL
MULTI-JOINTLEG PRESSLEG PRESS
MULTI-JOINTSQUAT MACHINELEG PRESS
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTLEG PRESSDUMBBELL LUNGES
MULTI-JOINTSQUAT MACHINEDUMBBELL SQUAT
HAMSTRINGSLEG CURLGLUTE/HAMSTRING RAISE
MULTI-JOINTLEG PRESSDEADLIFT
ABDOMINALSABDOMINAL MACHINEWEIGHTED SIT UPS

 

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