Week 1: At Gym Lower Body #2
This week, we head to the gym to work on the lower body using more advanced exercises with machines and free weights. We’ll target quads, hamstrings, glutes, and calves to build strength and muscle definition.
Workout Plan:
1. Leg Press
Target Muscles: Quads, hamstrings, glutes
Sets/Reps: 4 sets of 10-12
Rest: 90 seconds
Tips: Adjust the seat so your knees form a 90-degree angle. Press the weight up with your heels and avoid locking your knees at the top.
2. Romanian Deadlifts (RDLs)
Target Muscles: Hamstrings, glutes, lower back
Sets/Reps: 4 sets of 8-10
Rest: 60-90 seconds
Tips: Keep a slight bend in your knees, and hinge at your hips to lower the barbell. Keep your back flat and avoid rounding your spine.
3. Walking Lunges (Dumbbells)
Target Muscles: Quads, glutes, hamstrings
Sets/Reps: 3 sets of 12-15 per leg
Rest: 45-60 seconds
Tips:Keep your torso upright and take a long step forward. Drop your back knee towards the ground without letting your front knee extend beyond your toes.
4. Lying or Seated Leg Curl (Machine)
Target Muscles: Hamstrings
Sets/Reps: 3 sets of 12-15
Rest: 45 seconds
Tips: Focus on squeezing your hamstrings at the top of the movement. Perform the exercise slowly to maximize muscle tension.
5. Calf Raise (Machine)
Target Muscles: Calves
Sets/Reps: 4 sets of 15-20
Rest: 30-45 seconds
Tips: Perform the movement slowly to focus on the contraction in your calves. Hold the top position for a brief second to enhance the squeeze.
