Grow and Strengthen Your Muscles With This Push-Pull Workout Series By Nik Vasilyev - Part 3
This weeks workout series is by Nik Vasilyev aka Digital Fitness Coach. Nik is a specialist in fitness nutrition and certified personal trainer. In this weeks workout series Nik provides us with a unique approach to weight and resistance training; the push-pull workout method. These workouts focus on making sure that all muscles work in conjunction with one another and will help to grow, develop and strengthen your muscles!
Workout #3 - Wednesday: Leg Day
Whether you want a bigger booty (men; girls like big butts too), or a nice set of wheels, the fundamentals are the same. Raise the weight, build a foundation. Once the foundation is built you can start gauging what part of the lower body needs more or less work. Glutes, hamstrings, quads and calves are the victims of day three.
Exercise 1
Focus: Glutes, Quads, Hamstrings
Barbell Back Squat
Sets: 1 warm up set- feet parallel. 3 sets feet parallel. 3 sets feet wide
Rep Ranges: Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.
Rest: 90 seconds between sets
Exercise 2
Focus: Glutes, Quads, Hamstrings
Dumbbell Walking Lunges
Sets: 5 Sets
Rep Ranges: Rep Ranges (per leg): Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.
Rest: 90 seconds between sets
Exercise 3
Focus: Glutes, Hamstrings
Stiff Leg Deadlift
Sets: 4 Sets
Rep Ranges: Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.
Rest: 90 seconds between sets
Exercise 4
Focus: Quads, Hamstrings
Superset Leg Extension and Leg Curl
Sets: 4
Rep Ranges: Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.
Rest: 60 seconds between sets.
Exercise 5
Focus: Calves
Calf Raises
Sets: 6 Sets; 3 with toes forward, 3 with toes pointing inward.
Rep Ranges: Rep Ranges: Start with 15 reps and increase the weight accordingly so that you can only do 8 reps for the last two sets.
Rest: 60 seconds between sets.
How are those legs feeling? Like jelly we hope! You can't skip leg day - it's just too important. We hope you liked this weeks workout series by Nik! It by no means is an easy workout series, but one that both men and women should look to introduce into their fitness routines.
Make sure you check out Nik on his personal pages and be sure to check out his website (coming soon!).
W: www.digitalfitnesscoach.net
