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Lower Body Workout (Standard) |
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Exercise |
Set |
Reps |
Weight |
Training Intensity |
Training Purpose |
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Squats or |
1 |
15 |
very light |
50% |
Get blood into muscle. Must focus on squeezing chest |
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Hack-Squat machine |
2 |
12 |
light |
65% |
Get blood into muscle. Must focus on squeezing chest |
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3 |
10 |
moderate |
75% |
Begin damaging the muscle. |
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4 |
8 |
heavy |
85% |
Damage time. |
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5 |
6 |
max for 6 |
100% |
Major strength gains here…really push it. |
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6 |
20 |
light |
100+% |
Make yourself cry. Tell the muscle to "f*ck-off" |
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Leg Press |
1 |
12 |
light |
65% |
Get blood into muscle. |
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2 |
10 |
moderate |
75% |
Get blood into muscle. |
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3 |
8 |
heavy |
85% |
Begin damaging the muscle. |
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4 |
6 |
max for 6 |
100% |
Go as heavy as you can for 6 "controlled" reps |
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5 |
20 |
light |
100+% |
Really make it burn on this one. |
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Lunges (barbell or |
1 |
12 |
light |
65% |
Get blood into muscle. |
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using dumbells) |
2 |
10 |
moderate |
75% |
Get blood into muscle. |
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3 |
8 |
heavy |
85% |
Begin damaging the muscle. |
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4 |
6 |
max for 6 |
100% |
Go as heavy as you can for 6 "controlled" reps |
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5 |
20 |
light |
100+% |
Really make it burn on this one. |
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Straight-leg Deadlift |
1 |
15 |
moderate |
100% |
Burn |
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(or leg-curls) |
2 |
15 |
moderate |
100% |
Burn |
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3 |
12 |
heavy |
100% |
Burn |
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Calf-Raises |
1 |
12 |
moderate |
100% |
Burn |
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2 |
12 |
moderate |
100% |
Burn |
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3 |
12 |
heavy |
100% |
Burn |
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