DAY 2. DB LEGS
QUADS, GLUTES & HAMSTRINGS
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Increase weight every set
Pick a starting weight for the first set of 12
Then increase for the next set of 10
Increase again for the final et of 8
If you cant hit the target reps, lower weight next workout.
Focus on progressive overload each session.
Pick a weight that you can do 8 reps of
Then push for 10 reps
Then push for 12 reps, once you hit 12 up the weight.
Repeat
If you cant do 8 reps, lower the weight until you can.
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Warm up each target muscle before every session
12 reps @50% effort (If your working set is 20kg, warm up with 10kg)
8 reps @60% effort (If your working set is 20kg, warm up with 12kg)
4 reps @70% effort (If your working set is 20kg, warm up with 14kg)
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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