Leave only footprints

GYM419 WOD #7: LEG DAY!

2015/01/img_1246.jpg

The dreaded leg day. The format is the same as the Upper Body workout: For this style of training, you want to use a 1-10 scale for effort. A 1 would be sound asleep a 9 is when you can’t go any harder/further (but you really could if you dig deeper) a 10 is when you truly hit failure. That being said, a 5 would be like walking up a flight of stairs. A 6 would be like taking the stairs with a full laundry basket. You get the idea…I hope.

You will be doing 2 exercises per body part. One main exercise and a second exercise during your “super set”. You will be doing a set of 12 reps (Level 5 intensity, basically a warm-up), then a set of 10 (Level 6 Intensity), then a set of 8 (Level 7 Intensity), a set of 6 (Level 8 Intensity) then comes your super set, where you do another set of 12 (Level 9 Intensity) followed immediately by the second exercise for 12 reps (Level 10 intensity).

If you are just starting to workout for the first time, I suggest doing the Machop sets. If you haven’t worked out in a while, but know what you’re doing I suggest the Machoke sets. Just until you know how the training is going to treat your muscles. I don’t want you wimping out after the first week. The Machamp sets are where you should be as soon as possible.

Machop: 8-6 Superset 8-8
Machoke: 10-8-6 Superset 10-10
Machamp: 12-10-8-6 Superset 12-12

Quads: Split Squats super set with Full Squats

Hamstrings: Lying Leg Curls super set with Good Mornings

Calves: Standing Calf Raises super set with Barbell Reverse Calf Raises

Abs: Incline Sit-Ups super set with a 90 Second Plank 

And there it is. Your complete Lower Body workout. Subscribe for daily updates. Follow us on twitter @barefootbuffalo These should be getting on a better schedule soon.

IMG_1217


Gym419 has the philosophy that there is no quick and easy way to lose weight. We believe that you do not work out to lose weight, losing weight is a side-effect of working out! You should be working out to be better suited as a human being.

Remember: It’s all on you if something goes wrong. I am not a certified trainer. I’m just a guy who is working out and sharing his workouts with the world!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s