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Friday (Weeks 1-4)

Friday – Another Leg Day!!! Now you probably hate us? But all I can say to that is, use that hate to get the workout done. You can thank us when you’re wearing your favourite shorts!!

But in all seriousness, this workout will finish off the week nicely and you can look forward to 2 days rest when it’s done!

The squat technique is very important for you to get the most out of it, as this is the exercise that provides the base for all things legs.

Next up is the Leg Press and SHELC (Supine Hip Extension Leg Curl) superset, seems complicated right? Don’t worry it isn’t. For the Leg Press, you can go slightly heavier in weight, making sure that you don’t complete the 8 reps with ease, after which, the SHELC is all about focusing on muscular contraction. Feel the burn!

The same applies to the next superset, pick a challenging weight for both exercises. The DB Romanian Deadlift needs to be done with good technique, whereas with the Calf Raises, it’s much harder to go wrong so you can focus on contraction and be getting a good range of motion.

The final exercise of the week is Walking Lunges, ironically, you may not be walking too well afterwards, but when you recover, you will be left with a feeling of accomplishment, be proud of the work you have put in, and get ready to do it all again next week.

Legs                              Wk 1              Wk 2                Wk 3                  Wk 4

1) Squats                       5 x 5              5 x 5                 5 x 5                  5 x 5

2A) Leg Press                4 x 8              4 x 10               4 x 10                4 x 12

2B) SHELC                    3 x 15            3 x 15               3 x 15                3 x 15

3A) DB ROM Deadlift    3 x 12            3 x 12               3 x 12                3 x 15

3B) Seated Calf Raises 3 x 15            3 x 15               3 x 15                3 x 20

4) Walking Lunges         3 x 20            3 x 20               3 x 20                3 x 20

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