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Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus.
Training characteristics: Specific workout to increase muscle strength and tonus in your Legs.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 48 to 72 hours
Increase load on 2, 3 and 4 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
2. Dumbbell Romanian Deadlift![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
3. Dumbbell Lunges![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
5. Dumbbell Alternating Side Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
6. Floor Calf Raise![]() | 4 sets | 12, 10, 8, 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
2. Dumbbell Romanian Deadlift![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
3. Dumbbell Lunges![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
5. Dumbbell Alternating Side Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
6. Floor Calf Raise![]() | 4 sets | 12, 10, 8, 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plie Dumbbell Squat | 4 sets | 14, 12, 10, 8 reps | 60s | |
2. Dumbbell Romanian Deadlift![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
3. Dumbbell Lunges![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Move forward. Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
5. Dumbbell Alternating Side Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
6. Floor Calf Raise![]() | 4 sets | 12, 10, 8, 6 reps | 60s |
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