DAY 2 :LEG DAY /PART 1

Hi guys!

Change of plans…..

My bofriend modificate my workout-plan….so after chest-day is the first leg-day SPLIT and afterwards BACK-DAY

To be honest….LEG-DAY is my fav day of the week and I’m really glad that now I got 2 days to practice my fav exercises.

My legs nd butt were always pretty skinny…and I’m training them to enlarge them.

When I started lifting,my tights and my booty were supple and now I can really say that I have a BOOTY-LICIOUS booty :))

It was and IT IS HARD WORK!!!!

I always start with my warming-up & mobilisation exercises.

The first exercise of my 1st LEG-SPLIT is DEADLIFT

UNO

BARBELL DEADLIFT

1)Stand in front of a loaded barbell.

2)While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.

3)While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.

4)Go back to the starting position by leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.

5)Perform the amount of repetitions prescribed in the program.

1st set /12 reps

2nd set /10 reps

3rd set /8 reps

DON’T FORGET TO RAISE THE WEIGHT AFTER EACH SET

FOR BEGINNERS:perform the first 2 sets only by using the barbell…and afterwards you can add 2,5 kg on each side

DEAD-LIFT is my FAV EXERCISE….I’ve advanced quickly:

FIRST SET:12 REPS (50 kg)

SECOND SET :10 REPS (55 kg)

THIRD SET :8 REPS (60 kg)

My legs and back could go for more weight…but after a few seconds I always lose my grip-strength.

DOS

DUMBBELL/KETTLEBELL REAR LUNGE

1. Stand with your torso upright holding two dumbbells/kettlebells in your hands by your sides. This will be your starting position.
2. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down.Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge.
3. Push up and go back to the starting position as you exhale.
4. Now repeat with the opposite leg.

We are doing this quite HARDCORE

1st set /20 reps on each FOOT

2nd set/18 reps on each FOOT

3rd set/16 reps on each FOOT

You don’t need to raise the weight after each set…cuz it’s difficult anyways

TRES

RESISTED HIP EXTENSION ON BENCH

1)Attach a resistance band to the ankle of one leg. Be sure that the resistance band is attached securely.Get onto a bench in the quadruped position.This will be your starting position.
3)Tighten your core and keep your back straight.
4)Lift the leg with the resistance band up to the ceiling. Be sure to keep your knee and back straight.Slowly lower the leg toward the floor.
5) Repeat for the appropriate number of repetitions and do the same activity on the opposite side of your body.

1st set /12 reps left/12 reps right (I’m using 7,5 kg)

2nd set/10 reps left/10 reps right(I’m using 10 kg)

3rd set/8 reps left /8 reps right (I’m using 12,5 kg)

don’t take a BREAK when changing the side.

IF YOU DON’T HAVE SUCH A MACHINE AT YOUR GYM…YOU CAN DO THIS WITH BODY WEIGHT TOO

just do more REPS

QUATRO

HIP EXTENSION ON BENCH

I thinks there’s NO NEED FOR EXPLANATION

1st set /15 reps

2nd set/12 reps

3rd set/10 reps

YOU CAN ALSO PERFORM THIS EXERCISE ON AN EXERCISE BALL

CINCO

SEATED LEG-CURL

1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you. This will be your starting position.
3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
4. Slowly return to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

1st set/12 reps

2nd set/10 reps

3rd set/8 reps

SIETE

TIGH ABDUCTOR

1. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
2. Slowly press against the machine with your legs to move them away from each other while exhaling.
3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.
4. Repeat for the recommended amount of repetitions.

1st set/12 reps

2nd set/10 reps

3rd set/8 reps

OCHO

PLANK WITH LEG LIFT

1)Start in the same plank position with your forearms and toes on the floor.

2)Slowly raise one leg off the floor.

3)Count to two and slowly lower your leg to the floor.

4)Switch legs and repeat.

1st set /24 reps (12 on each foot)

2nd set /20 reps

3rd set/18 reps

afterwards…you can do some crunches

DON’T FORGET TO HAVE A LOT OF FUN WHILE PERFORMING THESE EXERCISES

bisous,

A.