Exercise – leg workout for the girls Squat with dumbbells (use a bench as a guide for depth to begin with then progress to not using a bench) 3 sets 12-15 reps tempo 3010 30 seconds rest High dumbbell step up (knee on raise is bent past 90 degrees) 3 x 12-15 reps tempo 3010 30 seconds rest Hamstring curl feet neutral 3 sets 12-15 reps tempo 3010 30 seconds rest Front foot elevated dumbbell split squats 3 sets 12-15 reps each leg 3010 tempo 30 seconds rest Walking dumbbell lunges 3 sets 12-15 reps tempo 3010 30 seconds rest Supersets are the name of the game. The last 2 reps in each set should be extremely hard. (To the point where you may feel sick) This is fine it just indicates that there is significant lactic acid production, a stimulus for growth hormone, which is a good thing as it is an excellent natural fat burner. Rep range Repetitions will usually be expressed in a range. Matching the weight you use to the rep range is essential to getting the desired effect from the programme. Your repetitions should fall inside the range for the total number of sets for that exercise. If you miss the reps by 3 or 4 the weight is too heavy. If you can easily complete the reps for all sets, use a heavier weight. To make progress you should always be trying to up the weight you are using as long as you maintain safe technique. Tempo The tempo outlines the speed of each exercise. Every exercise has 4 phases to it: the lowering, time between lowering and lifting, lifting and time between lifting and lowering. If we use the example of a bench press at a 4010 tempo, in this case you lower the bar to your chest for 4 seconds and lift the weight for 1 second. What you need to remember with the tempo of each movement is that you should be lowering the weight at a slower speed than you lift it.
Posted on: Sat, 21 Jun 2014 08:08:58 +0000
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