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Legs Routine
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1. Squats
- Stand with feet shoulder-width apart, send hips back and bend knees
- Go down until thighs are parallel to the floor, then push through heels to return
- 3 sets of 10-12 reps
2. Lunges
- Step forward with one leg, lowering hips until both knees are bent at 90 degrees
- Push through front heel to return to standing, then repeat with other leg
- 2 sets of 10 reps per leg
3. Leg Press
- Sit with back against pad, feet shoulder-width apart
- Extend legs to raise weight, then bend knees to lower weight
- 3 sets of 12 reps
4. Calf Raises
- Stand with balls of feet on a step or platform
- Raise up onto toes, then lower heels below the step
- 3 sets of 15 reps
5. Hamstring Curls
- Lie face down on a hamstring curl machine
- Bend knees to curl the weight towards your glutes
- 3 sets of 12 reps
Rest 60 seconds between sets. Adjust weights and reps as needed.
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Top G #andrewtatemotivation #andrewtatequotes
Stay focused on your goals, fueling your journey with determination and perseverance. Remember, you've got this! #StayFocused #GoalDigger #YouGotThis #Motivation #Inspiration #DreamBig #Persistence #BelieveInYourself #SuccessMindset #NeverGiveUp
"Chasing dreams one stride at a time! 🌟🏃♀️ Embracing the sweat, the sore muscles, and the sheer joy of moving forward. Join me on this wild run called life! 🎉💪 #RunWild #SweatSmiles #RunForFun"
#samsulek "Pushing limits, one rep at a time 💪 #SweatWithSulek #FitnessJourney"
Here's a 6-day workout split focused on muscle building:
Day 1: Chest and Triceps
- Bench press: 4 sets x 8-10 reps
- Incline dumbbell press: 4 sets x 8-10 reps
- Chest flyes: 3 sets x 10-12 reps
- Tricep dips: 3 sets x 10-12 reps
- Tricep pushdowns: 3 sets x 10-12 reps
Day 2: Back and Biceps
- Deadlifts: 4 sets x 6-8 reps
- Pull-ups or lat pulldowns: 4 sets x 8-10 reps
- Barbell rows: 3 sets x 8-10 reps
- Dumbbell curls: 3 sets x 10-12 reps
- Hammer curls: 3 sets x 10-12 reps
Day 3: Shoulders and Abs
- Overhead press: 4 sets x 8-10 reps
- Lateral raises: 4 sets x 10-12 reps
- Front raises: 3 sets x 10-12 reps
- Shrugs: 3 sets x 10-12 reps
- Planks: 3 sets, hold for 60 seconds
Day 4: Legs
- Squats: 4 sets x 8-10 reps
- Romanian deadlifts: 4 sets x 8-10 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps each leg
- Calf raises: 4 sets x 12-15 reps
Day 5: Chest and Triceps (Focus on Hypertrophy)
- Incline bench press: 4 sets x 8-12 reps
- Cable flyes: 4 sets x 10-12 reps
- Chest press machine: 3 sets x 12-15 reps
- Skull crushers: 3 sets x 10-12 reps
- Overhead tricep extension: 3 sets x 10-12 reps
Day 6: Back and Biceps (Focus on Hypertrophy)
- T-bar rows: 4 sets x 8-12 reps
- Seated cable rows: 4 sets x 10-12 reps
- Lat pulldowns (wide grip): 3 sets x 10-12 reps
- Preacher curls: 3 sets x 10-12 reps
- Concentration curls: 3 sets x 10-12 reps
Remember to adjust the weights used according to your strength level and gradually increase them as you progress. Also, ensure you have proper nutrition and recovery to support muscle growth. Always consult with a fitness professional before starting any new workout routine.
1. Dedication: Commit to your tasks and goals wholeheartedly.
2. Perseverance: Overcome obstacles with resilience and determination.
3. Excellence: Strive for the highest standards in everything you do.
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#WorkHard #Dedication #Goals #Success #Motivation #Grind #Persistence #Achievement #Hustle #Ambition #Inspiration #Focus #Drive #Passion #Commitment #Excellence #DreamBig #NeverGiveUp #HardWorkPaysOff #StayFocused
Embrace the journey, celebrate the victory. 🏆
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#SuccessQuotes #MotivationMonday #Inspiration #Goals #DreamBig #AchievementUnlocked #Persistence #Ambition #HardWorkPaysOff #NeverGiveUp #Triumph #QuotesToLiveBy #SuccessMindset #Determination #WinningAttitude
