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Training Legs and Biceps

leg workout

My training is a modified version of DC Training which I do 3 days a week.  So far it’s helped really well with my strength gains. Today’s workout was legs and biceps, one of my favorite days.

#1. Squats – 5 Sets of 3 – Rest 3-5 Min Between Sets

You want to go as heavy as you can for each set without losing form so make sure the weight is suitable for you. You also want to go at least parallel, below is even better (ATG), and make sure you have the proper footwear as well – no squishy tennis shoes. You want shoes that are flat and sturdy like weightlifting shoes or you do it barefoot.

SUPERSET- Hacksquats 20 Reps

Select a weight that is bearable for 20 reps. You want to performs these with your feet close together; this will focus more on the quads and give you a nice burn. When squatting down, stop right at parallel and come back up.

#2. Lying Leg Curls

 15 Rest/Pause – You have 3 sets to get a total of 15 reps with the same weight. For Ex: for the first set your goal is to hit at least 8 reps, 2nd set 4 reps and 3rd set at least 3 reps.. if you can do more than 15 reps, then the weight is too light. You only get 12 deep breaths in-between sets.

With lying leg curls, the goal is to come up fast and down slowly. Make sure your bum doesn’t come up, try to keep it down as much as you can. After you get your 15 reps take 2min to catch your breath and do a 20rep widowmaker with lighter weight.

#3. Standing Calf Raises – 3 Sets of 8 – Rest 1 Min Between Sets

When doing calf raises make sure you go at a slow pace to get a really good burn. Go as heavy as you can for 8 reps without losing pace and hurting yourself. Keep your back as straight as possible and make sure to breathe. After the end of your last rep on the 3rd set, hold at the bottom for as long as you can to give your calves a deep stretch. This is called a static hold.

#4. Incline Dumbbell Curls

 15 Rest/Pause – The same rep scheme as lying leg curls. Again you only get 12 deep breaths in-between sets.

With incline dumbbell curls you want to make sure to come down at a 45degree angle and coming back up the same way. Do not turn the dumbbells in when coming up so that you can really target your biceps. After the end of your last rep on the 3rd set, hold the dumbbells midway for as long as you can to give your biceps one last burn. This again is called a static hold.

#5. Hammer Curls – 3 Sets of 15 – Rest 2 Min Between Sets

When doing hammer curls, pick a weight that you can do 15 reps with for each set. Try to keep your back straight when bringing the weight up to parallel and do not swing the dumbbells up. You can alternate or bring both up at the same time.

#6. Cardio – 10-30 Min of Intense Cardio

My cardio for today was pushing the prowler. You can’t get anymore intense than that! But you can do the sled, elliptical, rower, bike or treadmill, it’s up to you.

And that completes today’s workout!

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