Full legs workout
Legs the most important and difficult body part to grow .So here we are revealing the secrets to a fully developed lower body in our 12 weeks program Full legs workout. Majority of the people have a huge upper body buyback skinny legs and believe me it looks the worst anything can because legs are a symbol of strength mentally and physically.
Doing squats and dead lifts will give the strength no other exercise ever will. Working on full legs also benefits the upper body as your abs ,shoulders and arms support you while performing squats .
During stiff leg dead lifts the chest is stabilized and the muscle in the back and arms are secondarily involved in the exercise.
Doing intense legs workout will result in higher amount of growth hormone released in your body and will give a boost to your testosterone levels. So in simple words bigger the legs bigger is your upper body and mental toughness.
The legs are a very big group of muscles which consists of three major muscle groups quadriceps, hamstrings and calves.
Quadriceps are the muscle group below the abdominals and pelvic .They are the front and the biggest part of the legs.
Quads or quadriceps consist of four different muscles which help in the functionality of knee-joint and hip flexors. These muscles are majorly involved in the exercises such as squats , leg press, leg entension and helps in running walking and even in various sports.
Hamstrings is the group of muscles located at the posterior of upper legs or quads between the glutes and knee . Hams or hamstrings consists of three major muscles responsible for the bending of knees and moving legs backward . These muscles can be targeted in the exercises like squats , hamstrings curls and stiff leg dead lifts.
Calf or calves are the a group of two muscles below the knee on the posterior side . Calves is one of the hardest muscle to grow and most people’ lack developed calves. Calf can be targeted by performing exercises like calf raises , seated calf raise and Smith machine calf raises.
The key to grow the calf is to perform full motion in a low tempo . And perform low reps with heavy weight.
In this workout program as we are focusing on shocking the muscles so we will make sure to include different number of reps and different exercises every week.
The reason behind shocking the muscles is to stimulate the growth as our human body adapts it’s surrounding our muscles also adapts the same kind but exercises performed every week . This adaptation results in hampering the growth of the muscles .
So by performing different exercises with variations and changing the number of reps will shock and punish the muscles which will force them to grow.
The workout is about loosing fat and gaining muscles because to look shredded you must have muscle mass and a low body fat per. Muscle mass is to make sure that you don’t look skinny and look shredded and muscular. By proper diet and nutrition this workout will result the best .
The rep ranges are from 8 to 30 for different exercises.
Make sure to pick your heaviest weight when it comes to performing exercises below 15 reps . But while performing exercises with more than 15 reps pick a weight lighter than your heaviest weight buyback the weight should at least be challenging.
1.First do stretching of the hamstrings and quads and warm up with body weight squats. first exercise is barbell squats for 12 reps and 4 sets. Go as heavy as you can. Focus on the form and squat deepest you can.
2.The next exercise is Barbell lunges for 15 reps and 30 sets.
3.After this’ exercise move on to next which is leg press for 30 reps and 3 sets .
4.The next is leg extension which is a combination of 15 -15 reps each leg and then 15 reps both legs for 3 sets.
5.The next exercise is lying hamstrings curls for 20 reps and 3 sets .
6.Stiff leg dead lifts are the next exercise for 15 reps and 3 sets.
7.Next exercises are for development of calves .The first exercise for calves is standing calf raises for 8 reps and 3 sets .
8.The last exercise is seated calf raises for 15 reps and 3 sets .
1.The first exercise is hack squats for 30 reps and 3 sets.
2.The second exercise is front squats for 15 reps and 3 sets.
3.The next exercise is leg press for 15 reps and 3 sets.
4.Leg extension is the next exercise for 15 reps and 3 sets.
5.Now next is the super set of standing hamstrings curls and lying hamstrings curls. Each for 15 reps and 3 sets .
6.Next is calf leg press for 30 reps and 3 sets. 10 reps with toes inward and 10 reps with toes outward and 10 reps with toes standard position.
7.The last exercise is body weight calf raises It is a death set of 100 reps by 1 set.
1.First exercise is walking lunges for 15 reps and 3 sets.
2.The second exercise is back squats for 5 reps and 5 sets.
3.The third exercise is leg extension for 3 sets and 15 reps each leg.
4.Fourth exercise is lying hamstrings cur for 30 reps and 3 sets .
5.Next is stiff leg dead lifts for 20 reps and 3 sets.
6.Next is calf raises standing for 8 reps and 5 sets.
7.The last exercise is seated calf raises 30 reps one set.
1.First exercise is Calf leg press for 15 reps and 3 sets.
2.Second exercise is standing calf raises for 12 reps and 3 sets.
3.Third is stiff legs dead lifts for 8 reps and 4 sets.
4.Fourth is standing hamstrings curls or 15 reps and 3 sets.
5.Next is super set of lying hamstrings curls and leg extension for 15 reps and 3 set each .
6.Now front squats or 15 reps and 3 sets.
7.The last exercise is back squat with empty rod 50 reps 1 set.
Repeat these exercises for 12 weeks I can guarantee you will be on the next level till the end of this Full legs workout program