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The Well-Rounded Workout Routine

Design your own workout based on the weak points you want to improve in your physique.

LEGS >>

1. Lying Leg Curl 2. Squat 3. Close-stance Leg Press 4. Dumbbell Stiff-leg Deadlift
Sets: 4
Reps: 15
Rest: 120 sec.
Sets: 4
Reps: 12, 10, 8, 6
Rest: 120 sec.
Sets: 3
Reps: 20
Rest: 120 sec.
Sets: 4
Reps: 8
Rest: 120 sec.
 Lie facedown on a leg curl machine and brace your feet under the pad. Bend your knees to curl the pad. Grasp the bar outside shoulder width and pull your shoulder blades together. Dip under the bar and raise it off the supports of the squat rack so it rests on your traps or rear delts. Step back and set your feet at shoulder width. Take a deep breath and push your hips back to lower your body until your thighs are at least parallel to the floor. Set up in a leg press machine and place your feet inside shoulder width on the foot plate. Lower the plate until your knees are bent 90 degrees, and then press back up. Hold a dumbbell in each hand and stand with feet hip-width apart. Push your hips back to lower your torso until you feel a stretch in your hamstrings.

CALVES EMPHASIS * 

1. Tibialis Raise

Sets: 3
Reps: 25
Rest: 120 sec.

> Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.

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