This is typically the routine I do for lower body and I hit legs at least 2 x's a week. I alternate hypertrophy/ strength each week. This week is Hypertrophy. For those who don't know what this is, here is a semi-simple definition: "performing an exercise and selecting a weight in which muscle fatigue is reached between 6 to 12 repetitions at about 50 to 75 percent of your one-repetition maximum." Trying to build mass here! πͺπ»
http://www.livestrong.com/article/436092-mass-vs-strength/
TRAINING
I ALWAYS warm up. Whether it be 5 minutes on the bike, and/or lunges and stretches. Super important.
Deadlifts
- warm up sets: bar: 115, 155, 175
- working set: 4 sets of 195lbs 10-12 reps
Straight-leg Deadlifts
- working set: 3 sets 10-12 reps 115
Leg Press
- warm up sets: 1-2 to working set
- working set: 4 sets of 235lbs at 10-12 reps
-superset with Standing Calf Rasie machine
- 300lbs for 10 reps for 4 sets
Total Hip Extensions
- 1 warm up set
- working set: 4 sets 75lbs for 10-12 reps
- superset with cable crunch
HyperExtension
- working set: 25lbs 4 sets for 16 reps
- superset hip abductors at 130 for 14 reps
Finish off with 20 minutes of hiit on the bike or sprints with some stretching and call it good. ππΌ
Tell me what your favorite exercise or training day of the week is! If you know any exercises to grow a π, let your girl know so I can add it to my routine!
Happy Friday Ya'll! π
-Miranda