Hip flexions,
lateral leg raises, and repetitions of other exercises were done while standing upright behind the chair, holding the back of the chair for stability.
Not exact matches
how about the inclined bench press, dumbell flys, cables machines,
leg pres dumbell pull over and
lateral raises and so on.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side
laterals, bent
laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises, standing calf
raise, bent lower back calf
raise (like donkey calf
raises where your upper body and lower body are in an «L» shape), seated calf
raises Abs - 3 exercises, weighted machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
12 each
leg: Cable machine
Lateral Step - up knee
raise This is a fun, complex movement that engages multiple muscle groups (adductors, obliques, glutes) and will challenge your stability and balance.
Then 1 day a week I did: Aerobic exercise 2 mins @ 85, 2 mins @ 75, x 6 Push - up 14 Chest press 14
Leg curl 16 Single arm row 14 Power lunge 16 ea
leg Lat pull down 14
Lateral raise 16 Ball squat 16 Tricep extension 14 Dips 20 Repeat last 10 exercises
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf
raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral
raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front
Raises Dumbbell Side Raises Bent - Over Lateral
Raises Dumbbell Side
Raises Bent - Over Lateral
Raises Bent - Over
Lateral RaisesRaises
Quads: squat (or
leg press),
leg extension
Leg bi:
leg curl on 2 different machines calves: standing calf
raise, seated calf
raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side
lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
I'd recommend 2 - 3 minutes for the bigger stuff (bench press, squats, deadlifts, barbell rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises,
lateral raises,
leg curls, dumbbell flyes, etc.).
Stuff like
leg curls,
lateral raises, dumbbell flyes, preacher curls and triceps press - downs are all fine too.
hands free front squats,
leg press, hyperextensions, crunches of all forms, zercher squats (so long as you don't grab your hands),
leg raises (including side for the glute min / med), some cable awkward cable work could be done so long as you «grip» the cable in the crook of your elbow (front /
lateral raises, pec fly, reverse fly maybe), calf
raises, planks, there's more but they start getting finicky after this lot
Comparing single
leg plantarflexion, Kinugasa et al. (2005) assessed the muscle activity and its regional distribution within the medial and
lateral gastrocnemius and soleus muscle during a single
leg standing plantarflexion (heel
raise) exercise.
They report that medial and
lateral gastrocnemius muscle activity was superior when performing the heel
raise with a straight
leg, while the soleus displayed a small (4 %) but significant increase in muscle activity when performing the heel
raise with 45 degrees of knee flexion.
Suggested Exercises:
Leg extension and then Squats, deadlift or
leg press
Leg Curl then Squats, deadlift or
leg press
Lateral Raise then dumbbell shoulder press or military press
I've recently started dieting and working out for weight loss, but only using isolated movements (arm and
leg ext, curls,
lateral raises).
-- Cardio # 1 — Blast # 1 — wts # 1 — compound
legs and shoulders — all shoulders (
lateral raises, overhead
raises, external rotator conditioner)
Incline situps 2 - 3 x 30 Incline knee
raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated dumbbell presses 3 x10 - 12
Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff -
legged deadlifts 3 x 10 - 12 Standing calf
raises 3 x 10 - 15
The idea of doing kickbacks and extensions, multiple sets of curls,
lateral raises, and
leg extensions simply wasn't popular.
Day 2 - Shoulders,
Legs, and Abs Military Press Barbell Upright Rows Bent Over
Lateral Raises On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff
Legged Deadlifts Leg Curls Calf
Raises Sit Ups (Go up to a 30 degree angle only) Leg
Raises Swiss Ball Crunch Knee Ins
For metabolic stress, use exercises that put a lot of tension on the muscle in it's shortest position — barbell curls,
lateral raise and
leg extensions.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean
lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell
lateral 1 x 8 bent - over dumbbell
lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell
lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf
raise 1 x 20
leg press calf
raise 1 x 15 standing calf
raise 1 x 12 - 15 seated calf
raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
McAllister et al. (2014) compared the
leg curl, good morning, glute - ham
raise, and Romanian deadlift and reported that the Romanian deadlift displayed similar medial and
lateral hamstrings muscle activity to the other exercises.