DAY 2. DB LEGS

QUADS, GLUTES & HAMSTRINGS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
DB Bulgarian Split Squats

SETS: 3

REPS: 12-15
2-3 seconds on the lowering, then power up!

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Pistol Squats

EXERCISE 2.
DB Goblet Squats

SETS: 3

REPS: Chest up tall and slowly lowering down.
Set 1. 15-20 Reps / Set 2. 12-15 Reps / Set 3. 10-12 Reps

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Deep Bodyweight Squats

EXERCISE 3.
Sissy Squats

SETS: 3

REPS: 15-20
Don't bend at the hips, only bend at the knees

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Heels Elevated Goblet Squats

EXERCISE 4.
Bench SL RDL

SETS: 3 + dropset (-30%)

REPS: Focus on pushing the hips back as far as possible whilst keeping the spine neutral. 2-3 second lowering.
Set 1. 10-12 Reps / Set 2. 10-12 Reps / Set 3. 15-20 Reps

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
SL Romanian Deadlifts (RDL’s)

EXERCISE 5.
DB Alternating Reverse Lunges

SETS: 2

REPS: 24-30 (12-15 each leg)

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Walking DB Lunges