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Monday, August 05, 2013

Smoke Your Legs


Today was my leg and booty day - as opposed to Muscle and Fiction, international bench day. So I'm sharing my leg workout. Keep in mind that my workout may be a little more or less intense than yours. Alter it depending on your max. This workout is max strength and hypertrophy catered. Here you go!
Warm up
Exercise
Sets
Reps
Rest
KB Swings
2
8
60s
High Box Jumps
2
8
60s

*Plyometrics should be done at the BEGINNING of the workout and limited to two sets to avoid neural fatigue.


Strength
Exercise
Sets
Reps
Tempo
Weight
Rest
Back Squat
5
10, 8, 6, 4, 3
(2-1-1-)
125, 135, 145, 155, 165
60-90s
Bulgarian Squat
3
12
(2-1-1)
125
60-90s
Walking Lunges
3
12
(2-1-1)
80 Lbs
60-90s
Weighted Glute Bridges
3
12
(2-1-1)
185-225
60-90s
Leg Press
1
MAX


200
60-90s
Stairclimber
1
15 mins
Slow






Make absolutely sure you're refueling after your workout. Otherwise your muscles will not "tone." 

PS. There's no such thing as toning. Just call it muscle growth for goodness sake!



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