Legs, Hamstrings and Calves Workout

Hello once again boys and girls. Here's your leg day!

This workout will definitely blast your quadriceps, hamstrings and calves. So without further ado, here's the leg-blasting, thigh- burning, ham-cooking, calf-crunching workout routine. Enjoy!

Stretching exercises first. 

🔸️Leg Extensions

4x12-15

🔸️Leg Press

4x12-15

🔸️Hack Squats

4x12-15

🔸️One Legged Press

3x12-15 (or Dumbell Lunges, can be either standing or walking)

Hamstrings

🔸️Leg Curls

4x12-15

🔸️Seated Leg Curls

4x12-15

🔸️Stiff Deadlifts

3x12-15

Calves

🔸️Standing calf raise

4x12-15 or failure

🔸️Seated calf raise

4×12-15 or failure

You're very welcome👊🏻

Leg Extensions
A good warm up set (or two) before the actual work sets is recommended. Make sure the seat is adjusted according to your height. It's very important in order to target the quadriceps. Squeeze at the top. Make every rep count.

Leg Press

Once again, make sure you have the proper seat adjustment. Point your toes slightly outward. Don't lock your knees. Keep the tension on your quads. Bring it down to a 90 degree angle. 

This routine works for women as well. Here's my wife and gym parter, performing a variant of the leg press, by elevating the reps and combining both open and closed foot positioned presses for inner and outer thigh muscles, definition and resistance. 

Hack Squats

By now, your legs should be on fire. This one will definitely turn it all into hell. Bring it down to a 90 degree angle. I like to squeeze this out at the top, but no jerking. Wear a belt to protect your back. 

One Legged Press

If you have one of these machines at your local gym then try these after an already steaming leg workout. With paused movements, make every rep count and take it to muscle failure. 

Like I mentioned above, either this exercise or the dumbell (or barbell) lunges. On this occasion, we used the smith machine (Like so, on the video below)

Leg Curls

Now to the hamstrings. Squeeze at the top, and go slow to the bottom. Don't let the weight rack touch the remaining weights. In other words, don't slam the weights. It'll take the tension off the muscle and you'll get "slammed" by the gym owner or your trainer. I'm telling you cause I've seen it many times. 

Seated Leg Curls

Squeeze at the bottom. Once again, don't slam the weights. Bring it up with paused movements. 

Stiff Leg Deadlifts

Wear a belt. Keep your back straight. Bring it down to the point where you feel the stretch on your femoral biceps (the hammies) Bring it up with controlled movements. Avoid injuries. Especially back injuries. Because injuries suck.

Standing Calf Raise

I've seen people go through the motions on this one, just going up and down, with little or no work done. Make EVERY rep count. Perform paused movements. Squeeze every rep at the top till failure. Feel the calf muscle burn. Don't just go through your reps. Make it work. Make them grow.

Seated Calf Raise

Same goes for this exercise. Squeeze at the top. Don't speed through your reps. Take it to muscle failure. 

I hope this works for you as much as it's worked for me. Any questions feel free to comment or email me. Let's get it done. Let's work!

Till next time, 

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Two Month Workout Plan For Muscle Growth

Here's a basic workout routine for muscle growth and strength development. It's a 4 day on one off split.

 Day 1

Stretching and warm-up exercises first

Chest

Bench Press

4x12-15

Incline Bench Press

4x12-15

Dumbbell Flyes

4x12-15

Cable Crossover

3x12-15

Biceps

Barbell Curls or Ez Bar Curls

4x12-15

Preacher Curls

4x12-15

Alternate Dumbbell Curls

4x12-15

Concentration Curls

3x12-15

Forearms

Reverse Curls

4×12-15

Wrist curls

4x12-15

Day 2

Stretching and warm-up exercises first

Legs

Leg Extensions

4×12-15

Squats

4x12-15

Leg Press

4x12-15

Hack Squats

3x12-15

Hamstrings

Leg Curls

4x12-15

Stiff Deadlifts

4x12-15

Calves

Standing Calf Raise

4x12-15

Seated Calf Raise

4×12-15

Day 3

Stretching and warm-up exercises first

Shoulders

Military Press

4×12-15

Dumbbell Lateral Raises

4x12-15

Dumbbell Front Raises

4x12-15

Rear Delt Machine

4x12-15

Traps

Barbell Shrugs

4x12-15

Triceps

Diamond Pushups 

3x12-15

Tricep Extensions 

4x12-15

Close Grip Bench Press 

4x12-15

Dumbbell French Press

4x12-15

Day 4

Stretching and warm-up exercises first

Back

Pull Ups

4x10-12

Close Grip Pull Downs

4x10-12

Barbell Rows

4x12-15

Dumbbell Rows

4x10-12

Deadlifts

4x12-15

Abs every other day

Cable Crunches

4x20-30

Leg or Knee Raises

4x20-30

Exercise Ball Crunches

4x20-30

Try to switch it around once in a while. For example, instead of barbell chest presses, do dumbbell chest presses, or shoulder barbell presses for dumbbell shoulder presses, and so on. 

Feel free to leave a comment or send an email if any doubts or questions. 

Till next time, 

https://linktr.ee/RamboBodyFitness

Basic Tricep Workout

 

Basic Tricep Workout

Here's a basic workout routine for triceps to add muscle, strength, and definition. 

🔸️Tricep Cable Extension 

4 sets 12-15 repetitions

🔸️Close Grip Bench Press

4 sets 12-15 repetitions

🔸️Cable Rope Tricep Extensions

4 sets 12-15 repetitions

Cable Tricep Extension

Make sure you do both concentric and eccentric movements (the negative and the positive). Bring it up to a 90 degree angle, press and squeeze.

Close Grip Bench Press

Grab the bar shoulder width. Lower the bar towards the center of your chest without bouncing it off your chest and bring it back up locking your elbows.

Cable Rope Tricep Extensions 

Same thing. Bring it up to a 90 degree angle and squeeze at the bottom. And try to like separate the arms at the bottom. Do both negative and positive movements.

Perform 1 to 2 warm up sets on your first exercise.  Don't count them as working sets.

You're very welcome👊🏻

https://linktr.ee/RamboBodyFitness