Not exact matches
Get all of the leg press and hack
squat machine benefits you've been looking for, plus use it for donkey
squats and
calf raises!
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
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
First the routine in order Smith
machine squats deep,
calf raises, hamstring curls, flat bench or incline dumbells, seated rows or wide grip lat pull down standing curls, cable tricep extensions.
If you find your grip giving out when doing barbell or dumbbell shrugs, try using the hack
squat machine or the standing
calf raise
machine.
You can work each leg muscle individually (with exercises like hamstring curls, leg extensions, inner and outer thigh
machines, butt
machines, and
calf raises), but it will take you much more time and not be as beneficial as
squats, or dead lifts, or lunges.
Giant set: Lunges 3 sets (No Rest) Leg Curls 3 sets (No Rest)
Squats 3 sets (No Rest)
Calf Raises 3 sets (60 seconds)(Use either the
machine or Barbell used for
Squats)
Giant set: Lunges 4 sets (No Rest) Leg Curls 4 sets (No Rest)
Squats 4 sets (No Rest)
Calf Raises 4 sets (No Rest)(Use either the
machine or Barbell used for
Squats)(60 seconds)
Day 1 — Priority Day — 20/15/15 / 10/8 x Leg Press (Push through heels)-- 12 / side x 4 sets Single Leg
Machine Curls, SuperSet with 20 Bosu
Squats — 12 - 15 x 4 sets Leg Extensions, SS with 15 Pop Squats — 8 - 12 x 4 sets Prone Leg Curls, SS with 15 Pop squats — 30 steps x 3 sets Walking Lunges, SS with DBs, SS 20 Machine Abduction — 15 x 3 sets Standing Calves, SS with 30 BB Glute Hip Thrusts — Cardio: Stepmill x 30 - 40 mins stopping to rock 20 Pop Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerbl
Squats — 12 - 15 x 4 sets Leg Extensions, SS with 15 Pop
Squats — 8 - 12 x 4 sets Prone Leg Curls, SS with 15 Pop squats — 30 steps x 3 sets Walking Lunges, SS with DBs, SS 20 Machine Abduction — 15 x 3 sets Standing Calves, SS with 30 BB Glute Hip Thrusts — Cardio: Stepmill x 30 - 40 mins stopping to rock 20 Pop Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerbl
Squats — 8 - 12 x 4 sets Prone Leg Curls, SS with 15 Pop
squats — 30 steps x 3 sets Walking Lunges, SS with DBs, SS 20 Machine Abduction — 15 x 3 sets Standing Calves, SS with 30 BB Glute Hip Thrusts — Cardio: Stepmill x 30 - 40 mins stopping to rock 20 Pop Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerbl
squats — 30 steps x 3 sets Walking Lunges, SS with DBs, SS 20
Machine Abduction — 15 x 3 sets Standing
Calves, SS with 30 BB Glute Hip Thrusts — Cardio: Stepmill x 30 - 40 mins stopping to rock 20 Pop
Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerbl
Squats every 5 minutes & top up cardio to reach 2 hrs EVERY day with spin, plyos, outdoor cycling or rollerblading.