Workout Routine
Squats
Most commonly this routine starts with SQUATS. This is an
effective exercise to start with as this is referred to as one of the king to
all exercises. Simply due to the fact that it is a full body fitness staple
that works from the hips, glutes, quads and hamstrings whilst strengthen the
core. Moreover this also contributes to achieving better balance and
coordination and surprisingly also bone density.
1x warm up set, low level weight e.g. 10kg per side, however
lift what you’re comfortable with.
1x 10-12 reps, weight wise should be moderate resistance but
lift the weight you are comfortable with.
1x 8-10 reps at a higher weight of your choice.
1x 4-6 reps at you’re max resistance weight.
Leg Press
Leg press is a good exercise due to the fact that it works
all the lower body muscles and takes pressure of your spinal column. Hence a
good exercise if you have a sore back.
1x 8 reps at a higher weight, the weight you choose is of
your choice, whatever you are comfortable lifting and then building up to with
each set.
1x 6 reps at you’re max weight of choice.
1x 8-10 reps for a burn set at a lower weight, this is good
to take the leg until failure. However if you feel like it is not needed from
you’re previous set then just skip it.
Leg
Extension
This is a good thigh workout, it strengthens the quadriceps and
is a focused exercise to work the muscle.
3x 10 reps, each set going up to a higher weight.
Hack Squat
This exercise targets the quadriceps muscle mainly, it is a
good routine for pushing the muscle. Furthermore, can be used at any level from
beginner to professional and works out effectively.
1x 8-10 reps
1x 6-8 reps
1x 4-6 reps
This exercise with each set you should increase the weight.
Ultimately with each new set new resistance is being applied to further work
the targeted muscle group.
Romanian
Deadlift
This exercise is predominately aimed to work the hamstrings
due to the nature of the exercise and the way you should hold the form with
your legs straight and bent over back. This is can be seen from the image
provided.
1x 10-12 reps
1x 8-10 reps
1x 6-8 reps
Lying Leg
Curl
An effective exercise as the routine is begging to conclude,
it works the back of your legs (hamstrings) very well and it is a focused exercise
to intensity work this area which is generally neglected. This will surely
finish you off and make walking down any stairs a difficult and painful
experience.
1x 10-12 reps
1x 8-10 reps
1x 6-8 reps
Standing
Calf Raise
The calf muscle is a small muscle group in which does not
require a huge amount of weight like other exercises to be effective. However
it is more in the repetition of this exercise to be effective. This should be
moderate resistance with a high rep range to burn the muscle.
4x 12-15 reps
Overall, this is an overview of a leg routine, a fairly basic
one but something that a beginner could use or even a regular gym goer could
implement into their routine. As you go along you find out what works best for
you, furthermore an important note is when working legs when beginning always
warm up and lift within you’re means unless you have a spotter which can push
you that bit further than you could working out individually.
Thanks for tuning into another blog with me, feel free to
comment or if you want me ask me anything you can contact me via the comment
section or check me out on social media and contact me via the platforms such
as Twitter and Facebook.
Thanks,
JSN.
No comments:
Post a Comment