Leg extensions
Leg curls
body weight Bulgarian squats
Weighted calf raises
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08-08-2020, 05:23 PM #1
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08-08-2020, 05:29 PM #2
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08-08-2020, 05:30 PM #3
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08-08-2020, 05:32 PM #4
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08-08-2020, 05:58 PM #7
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08-08-2020, 05:59 PM #8
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08-08-2020, 06:03 PM #9
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08-08-2020, 06:05 PM #10
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08-08-2020, 06:08 PM #11
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08-08-2020, 06:29 PM #12
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08-08-2020, 06:35 PM #13
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08-08-2020, 06:38 PM #14
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08-08-2020, 06:40 PM #15
Quads
Squat
One-Legged Squat
Jump Squat
Prisoner Squat
Sumo Squat
Drop Squat
Cossack Squat
Close Squat
Hindu Squat
Bulgarian Split-Squat
Split-Squat Hop
Pistol Squat
Wall Pistol Squat
Shrimp Squat
Tuck Squat
Sissy Squat
Alien Squat
Bosu Ball Squat
Wall Sit
One-Legged Wall Sit
Lunge
Jump Lunge
Side/Lateral Lunge
Reverse Lunge
Explosive Lunge
Step-up
Knee Jump
Frog Jump
Single-Leg Vertical Jump
Lateral Jump
Box Jump
Depth Jump
Tuck Jump
Long Jump
Tornado Jump Lunge
180-Degree Spiderman Jump
Hamstring
Single-Leg Deadlift
Single-Leg Deadlift Hop
Stability Ball Hamstring Curl
One-Legged Stability Ball Hamstring Curl
Hamstring Curl
One-Legged Hamstring Curl
Supine Reverse Hamstring Curl
Glutes
Glute Bridge
Single-Leg Glute Bridge
Elevated Glute Bridge
Glute Bridge March
Single-Leg Elevated Glute Bridge
Frog Bridge
Bear Squat
Flutter Kick
Leg Lift
Kneeling Leg Lift
Clam Exercise
Donkey Kick
Lateral Shuffle
Fire Hydrant
Adductor Leg Lift
Front Leg Raise
Lying Side-Leg Raise
Bird-Dog
Psoas March
Wall Psoas Hold
Reverse Active Straight Leg Release
Calves
Calf Raise
Single-Leg Calf Raise
Donkey Calf Raise
Bent-Knee Calf raise
Calf Jump
Elevated Calf Raise
Calf Raise Hold50% of my posts are 100% factual
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08-08-2020, 06:50 PM #16
^This. All 4x10-15, 3 times a week. Add 5 lbs. every workout and if you ever fail, just go drink a gallon of milk and immediately return to the gym to try again.
Seriously, OP, the people above are trying to help. When we give advice about routines here, we look at the whole picture.
You'll get better replies if you go ahead and show your whole routine, including reps and sets, progression plan, your training history and current lifts, bodyweight, as well as *your goals for lifting*. It helps people see the bigger picture and give you a much better reply.
That routine you posted in your OP doesn't have a hip hinge, which is a crucial movement.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-08-2020, 09:53 PM #17
I'd check out either front(zercher if you have trouble with execution of the front squat) or hack squats for quads, romanian deadlift or good mornings for hamstrings, donkey calf raise(one foot for a lil extra oomph) or farmer's walk with your toes down for calves. 1-3 sets to failure/near failure a muscle, but one of each exercise per group on an either or basis. That way, you aren't forced to do the same exercise for the same group each session, so you have something you can alternate to, and keep things fresh.
Personally I like to use less exercises(1 compound 1 isolation a muscle group max), less sets, and intensity high as possible. It takes me less time and I feel as though I get a lot out of that time and effort given. Happy training.Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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08-10-2020, 11:42 PM #18
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