Tuesday 18 October 2022

Workout Plan: Leg Day Pump

Purpose: To build and strengthen lower body muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating cardio for endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 5 yes no squats
  • 10 leg overs
  • 10 kettlebell swings
  • 10 calf raises

Part A: Week 3 Legs

Measure: Weight

E5MOM x 6

  • 4 heavy back squats
  • 6/6 Bulgarian split squats
  • 6/6 1 arm clusters
  • 12 hammy slides on rower
  • 6/6 adductor raises
  • 5 shuttles

Part B: Cardio

Measure: Time (Speed)

1000m run with 5kg plate

Muscle Groups:

  • Quads: Back squats and Bulgarian split squats target the quadriceps muscles in the legs, while also engaging the glutes and hamstrings.
  • Hamstrings: Hammy slides on the rower and 1 arm clusters target the hamstrings and glutes, helping to strengthen and tone the muscles.
  • Glutes: Back squats, Bulgarian split squats, and hammy slides work the glutes, helping to build and tone the muscles.
  • Calves: Calf raises and shuttles engage the calf muscles, helping to improve calf strength and endurance.

This workout plan targets lower body muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating cardio for endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body.

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