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! 💪🏻
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. 👌🏼
Tell me what your favorite exercise or training day of the week is! If you know any exercises to grow a 🍑, let your girl know so I can add it to my routine!
Happy Friday Ya'll! 😘
-Miranda