WEEK 4 - DAY 4 (THURSDAY ) LEGS & CALVES
* NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**
** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET 60 SECONDS**
- WE WILL BE UTILISING HIGH REPS WITH REST PAUSE TRAINING HERE (FOR MORE INFORMATION ON REST PAUSE CLICK - Rest pause - X Fam Unity)
- NOTE ALL EXERCISES WILL BE ON THE VIDEO SECTION LABELED CHEST
WARM UP AS PER VIDEO
LEG EXTENSIONS
2 SETS OF 20 (70% MAX)
LAYING HAMSTRING CURLS
2 SETS OF 20 (70% MAX)
HIP ABDUCTOR
1 SET OF 15 REPS 70% OF MAX (NOT TO FAILURE)
INCREASE THE WEIGHT
3 SETS OF 12-15 (NEAR FAILURE)
SQUATS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
MACHINE LEG PRESS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
LEG EXTENSIONS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
STRAIGHT LEG DEAD LIFTS
4 X 15 REPS 80% FAILURE
LAYING HAMSTRING CURLS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
SEATED CALF RAISE -MIX INWARD AND OUTWARD POSITIONS (7 SECONDS REST IN-BETWEEN SETS)
1 SET OF 30 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
STANDING CALF RAISE OR ON A LEG PRESS
1 SET OF 30 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER5-10
COOL DOWN AS PER VIDEO