LA Muscle's Aggi Dulson gives you a leg workout that is designed to give you shapely legs and glutes.
Leg workout 1:- overall legs
Leg workout 2:- split routine quads/ hamstrings
Always begin with a good warm-up i.e.:- 10-15 mins cardio and 3-4 sets of leg press or squats.
If you have any concerns on any health problems, or muscle or injuries, consult your doctor before under taking this exercise program.
You can also consult your gym instructor for advice on your own personal level of fitness, as the examples shown here are only guide lines on a general level.
You can use the rep range as a guide line of how much weight to use. For better results try to use medium to heavier weights so that you can control the weight but still allow you to push into new boundaries to make gains slowly and safely.
Leg extensions 4x12 12 10 10
Leg curl 4x10
Hack squat or
Smith machine squats 4x12
Stiff legged dead lift 4x10
Smith machine lunges 4x12 12 10 10
Abductor machine 4x 12
Standing claves raise 5x15
This workout can be repeated in approx 5/6 days
Leg extensions 6-8x12 12 10 10 8 8
Hack squat or
Smith squats 6-8x12 12 12 10 10 10
Leg press 6-8x15 15 15 12 12 12
Seated calves raise 6-8x15 15 15 12 12 12
Smith machine lunges 6-8x12 12 12 10 10 10
Leg curl 6-8x12 10 10 10 10 8
Stiff legged dead lift 6-8x10
Abductor machine 6-8x15 15 15 12 12 12
Standing calves raise 5x15 15 15 12 12 12
Example: - Day1/Quads
Days4/Hams and Glutes
Try to allow 3-4 days rest between workouts.
LEG EXTENSIONS (quads)
Once firmly in the seated position, raise the legs until they are almost parallel to the floor, keep the action controlled without creating momentum.
LEG CURL (hamstrings)
Once face down in position raise the feet upwards, try to touch the glutes with the heels. Take care to control the weight slowly to the start position.
Hack Squat (quads/glutes and hams)
Place the back firmly against the pad and release the lock, position the feet close together, at the top of the platform this will shift more emphasis on the glutes. Squat until the thighs are parallel to the platform, tighten the glutes as you stand upright.
SMITH MACHINE SQUATS (quads/glutes and hams)
Position the bar across the shoulders and release the lock, stand with feet close together, positioned at the front end of the frame. Inhale and lower the body keeping upright until the thighs are parallel to the floor, and the knees do not extend past the toes. Exhale as you stand, and avoid locking out the knees.
Take care to squat at a safe depth until you are accustomed to this exercise.
STIFF LEGGED DEADLIFT (hams / glutes)
Position the bar on a rack at hip level; take an overhand grip approx shoulder width. Stand with the feet close together and maintain good posture as you bend forward at the waist. In hale as you straighten the body flexing at the hips and exhale as you return the bar back towards the floor. Keep the bar traveling close to the body maintaining good posture, with your back arched and fixed in position.
If you have lower back problems perform this exercise with caution and allow a slight bend in the knees to alleviate stress on the lumber region.
SMITH MACHINE LUNGES (quads/ hams/glutes)
Fix a step box firmly against the wall within the frame of the smith machine. Position the bar across the shoulder area and release the lock. Stand shoulder width apart and step forward placing the instep of your foot on the edge of the step and the other leg positioned behind you. Once in a comfortable position start to descend keeping your torso as upright as possible. As you lunge keep all the weight on the front leg, and as you push upright squeeze the glutes. This is tough exercise to perform that allows you to keep strictness and constant stress on the glutes.
ABDUCTOR MACHINE (glutes/outer thigh)
Once in the seated position, force you legs apart as far as comfortably possible and under control return legs to the middle. This exercise is great to give the buttocks a round look.
LEG PRESS (quads/hams/glutes)
Sit on the machine leaning back against the pad. Place your feet on the middle part of the platform and position the feet so as the heels are touching and the toes facing outwards, in a (V) stance. Inhale as you bend the knees and allow them to travel in the same line as the toes.
Place the shoulders under the pad position the balls of your feet on the block and push up with your calve by raising on the toes and slowly lower your heels. Make sure you keep the body and the knees in a straight line.
SEATED CALVES RAISE
Once seated and the thighs are firmly under the pad release he lock and press upwards to work the calves, This exercise is good if you suffer with lower back problems.
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