Body part-specific routines are great for guys with specific strength- and muscle-building goals. When it comes to how long you should dedicate to each body part, 45 minutes may be the ticket. That's because research shows your body goes in to a "building state" after a 40-45 minute session. Check out the best 45-minute chest workout here.
But any fit guy knows you can't neglect your legs. Engineers will tell you that the strength of a structure lies in its foundation. Therefore, the same conformity should be applied to the human body. A weak or undeveloped lower body will not be able to provide you with the strength and durability you need to lead a productive lifestyle. For this reason, I have compiled a series of exercises that will not only fortify your gluteus, quads, hamstrings and calves, but also solidify your foundation for many years to come.
Directions: Warm up completely, then perform 3 sets of 8-10 reps of the following exercises with 90 seconds rest in between sets. Increase the weight by 20 lbs. in each set. Alternate your sequence of exercises every 2-4 weeks in order to prevent latency.
Begin by placing a barbell on the floor. Assume a squatted position by bending your knees in a 90-degree angle, back straight, place your hands outside your knees, feet shoulder-width apart and head looking straight ahead. Slowly lift the barbell off the floor while maintaining a straight back and head looking forward. Hold for a count of one and repeat.
Start by putting your hands on a barbell (shoulder-width apart) and gently placing it on top of your front deltoid. Slowly lower your body until you reach a squatted position. Hold for a count of two and then slowly lift your body to starting position. Repeat.
Begin by grabbing a pair of dumbbells and place them by your side. Keep your back straight, feet shoulder-width apart and head looking forward. Slowly move your right leg forward (about 4ft.) while keeping your knee behind your front toe. Your back knee should be kept about an inch off the floor. Hold the position for a second and then return to starting position. Repeat with opposite leg.
Start by placing your body on the floor, legs in a 90 degree angle, back leaning against a bench (make sure bench does not move), gently place a barbell on your upper quad muscle while securing it with your hands. Slowly raise your hips upward until your body is parallel with the floor and your shoulders and head are resting on the bench. Hold for a count of one and then lower bar to starting position. Repeat.
Begin by holding a pair of dumbbells by your sides*. Keep your back straight and your head looking forward. Place the ball of your feet on an elevated structure (Note: make sure that your feet are able to perform full range of motion). Slowly lift your feet until they are fully extended. Hold for a count of two and then return to starting position.