The first exercise is done with heavier weights, which is key for maintaining muscle tissue and keeping your metabolism high during periods of dieting. The Workout: 30-Minute Legs + Back + Biceps Workout Stack on exercises as you progress through this workout. Hack Squat: Primarily quads and some hamstring Foot placement on the platform: Close stance, wide stance, high stance, low stance. With a solid 3 day split and proper nutrition you can expect to make some fairly decent gains. Also, don't shortchange the depth of your knee bend—which should reach 90 degrees—by going too heavy—that also limits glute and hamstrings activation. Do that by choosing exercises and foot positions that allow the glutes to be trained through their full range of motion. Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 17 year old looking for a cutting 5 day workout plan please help, inseason schedule - powerful legs and endurace, Newbie looking for general advice and encouragement. The feelings may be universal, but bodybuilders looking to annihilate legs have countless workout options at their disposal. Squats and Deadlifts: Don't train squats and deadlifts on … This workout starts by targeting just your quads with a single-joint movement. With the quads prefatigued, everything that follows will feel harder, so lighten the weights up here, too. The front squat also emphasizes the quads more than, say, a barbell back squat does by shifting your center of gravity forward. Do as many warm-ups as you need, but never take them to muscle failure. Supreme … This is a well balanced training program that focuses on building size and strength throughout all the major muscle groups of the body. This is the killer part of the workout plan for men, legs and shoulders. With the quads prefatigued, everything that follows will feel harder, so lighten the weights up here, too. Add knee-joint hamstring and calf exercises as desired for a complete leg workout. 6 days a week might sound like overtraining to some. Morning Workouts-Rest. Because multijoint leg movements work your legs from top to bottom, it's impossible to completely isolate one area over another. It consists of training the chest and back on Day 1, legs … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Start the workout with more challenging multijoint movements. However, you can emphasize one area over another. However, that amount of work isn't enough to let you skip dedicated hamstring exercises. If you decide to split your quad and ham workouts into two different days, separate them by at least 48 hours to ensure full recovery. Do that by choosing exercises and foot positions that allow the glutes to be trained through their full range of motion. ), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You’ll notice that all the exercises you do for back and biceps involve … Six Day Per Week Routine. Legs and back workout exercise #1: Romanian Deadlifts (RDLs) RDLs are fairly straightforward. more exercises, + However, you can emphasize one area over another. more exercises, + While most workouts start with some variation of the squat—widely acclaimed as the best lower-body movement—exercise choice, foot position, and advanced training techniques all … To keep your metabolism high, you still need that stimulus for building and keeping muscle size. Most bodybuilding workout routines are the same and that’s actually okay. Dumbbell Reverse Lunges 3 x 12 rest 60 sec 4. That's why the first exercise here is done straight-sets-style, but the rest of the workout consists of supersets with multijoint exercises, along with reduced rest periods and a high volume of work. The workouts target four muscle groups: quads, glutes, hamstrings, and calves. Most bodybuilders are familiar with the family of leg-curl movements, which can be done lying, seated, standing, or with one knee supported on a bench. Full week gym workout plan. 7:35. Evening Workouts– Rest. 4 sets, 6-8, 6-8, 8-10, 8-10 reps (Lighten the weight after your first 2 sets. 1. Push workouts include chest, shoulders and triceps. Barbell Incline Press 4 x 10 rest 60 sec 4. THE CHEST AND BACK WORKOUT #1. Barbell Walking Lunges 3 x 12 per leg rest 60 sec 2. While most workouts start with some variation of the squat—widely acclaimed as the best lower-body movement—exercise choice, foot position, and advanced training techniques all allow you to emphasize one particular area of the legs over others. While you tried to minimize hip flexion/extension in the quad-focused workout, here you want to maximize it. ), 4 sets, 6-8, 6-8, 8-10, 12 reps (Lighten the weight after your first 2 sets. That's great if you want to thicken up your quads, fill out your glutes, or beef up your hamstrings because of a weakness—or simply because you want to prioritize an area for a length of time. START: Stand erect in a Smith machine with your feet shoulder-width apart, head up and the bar resting across your front delts, hands grasping the bar. Altering your foot placement on the leg press allows you to recruit leg musculature in slightly different ways. Mass-building comes with a set of rules. In this case, we're trying to maximize the range of motion of the knee joint while limiting the range of motion at the hip joint. Bodybuilding Legs and Back Workout @hodgetwins. This workout follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Join today and unleash the power of BodyFit! As the rep target goes up, be sure to lighten the weight commensurately. Thats the revised workout, a lot the exercises in there i haven't tried before so looking forward to it, but is it too many exercises? If you have a spotter, do a few forced reps on your 1-2 heaviest sets of each exercise. You’ll open up with the squat, Romanian deadlift, and walking lunge—three absolute classics … Dumbbell one-legged deadlifts are a unilateral exercise. Unilateral exercises are the ones which work one side of your body at a time. This scheme follows a reverse pyramid, meaning you lighten the weight after your first 1-2 sets for slightly higher reps. I'm not following you here. The workout follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Avoid injury and keep your form in check This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins. If you work biceps the day before back, your biceps will be fatigued and could limit your back workout productivity. The biceps are heavily involved with pulling/rowing movements used to blast the back. Day 1 - Chest and Back; Day 2 - Shoulders and Arms; Day 3 - Legs and Lower Back; Day 4 - Chest and Back… Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Proper technique starts to give way when you push to muscle failure, and your priority here is learning good form. The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves. Now let’s figure out which exercises … Often confused with the stiff-legged deadlift (a lower-back exercise) and even the conventional deadlift (with Romanians, the plates never touch the floor), it's an effective move for the upper hams where they tie in with the glutes. The only difference is you are keeping your legs relatively straight with a slight bend in the knee. should be done before you give it a shot. more exercises. As the rep target goes up, be sure to lighten the weight commensurately. You can work on your quadriceps and hamstring with our resistance bands.If you have access to a cable machine, maybe you prefer ankle straps and ours are way more comfortable than those at your gym! EXECUTION: Descend into a squat, keeping your back flat and chest out, until your quads are … This workout is largely machine based, which allows for a more controlled introduction to weight training. The feelings may be universal, but bodybuilders looking to annihilate legs have countless workout options at their disposal. All rights reserved. Upper and lower body symmetry is crucial to overall physique balance and strength -- this may be acquired by gaining mass in the shoulders and legs. I like doing a split routine of Legs … Maximize your … Simply doing more work with light weight for high reps isn't enough to get you lean. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg. This workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Already have a Bodybuilding.com account with BodyFit? Be sure to descend fairly deep in all squatting motions; otherwise, you'll limit glute activation. Choose a weight that allows you to reach muscle failure by the target rep listed. Even though you'll be significantly stronger on your leg extensions—which you normally do toward the end of your workout—keep the reps relatively high to avoid overtaxing the knee joint. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://forum.bodybuilding.com/showth...hp?t=120309781, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. © 2020 Bodybuilding.com. more exercises, + 6-Day Bodybuilding Workout Plan. As many guru’s claims: ‘Bodybuilding shows are won from the back.’ Therefore it’s essential to dedicate one workout entirely to your back. Note that this workout covers only quads and glutes; add hamstring and calf exercises as desired. This more advanced method of training is a great way to rise above a plateau. That means starting your workout with the most challenging exercises and heaviest loads, hitting the thighs from a variety of angles, keeping the volume (number of total sets and reps) high, and training to muscle failure. Don't forget, your hams also get worked when you squat deep and when you control the speed of the descent in squatting motions. Bodybuilding Legs Workout & Rant @hodgetwins. Strive to keep your rest periods short and your heart rate up, making this as much a cardio activity as a muscle-building one. Choose a weight that allows you to approach muscle failure by the target rep listed, but stop a rep or two short. Do as many warm-up reps as you need, but never take them to muscle failure. As the rep target goes up, be sure to lighten the weight commensurately. We’ve already worked out our arms & core in Workout Plan for Men: Phase 2 as well as chest & back in Workout Plan for Men: Phase 2 Part 2 so let’s attack our shoulders and legs in this workout.. BodyFit is your solution to all things fitness. An aesthetic physique is a body in which muscular proportions are symmetrical and balanced in a way that’s visually pleasing to the eye. And there are enough rows in this workout to make your back muscles grow! Four workouts a week isn’t exactly easy, but if you stick with it you’ll be sure to get results. With heavy partials, you're not going deep, so you can really overload the quads; put on up to 30 percent more weight than you normally use, but go only part of the way down. Spreadsheet: Kai Green Workout Routine Overview: Kai… Too many overlapping exercises for the two largest muscle groups in your body. Learning to squat can be a challenge, which is why the simple goblet version is a great place to start. By the time you get to the multijoint exercises that follow, your quads will already be highly fatigued—but your glutes and hams will have been spared. + © 2020 Bodybuilding.com. For the light stretching, I usually do 5-10 minutes or stretching on the mat with my bodyweight and yoga-inspired poses, or with a foam roller. Cable Pulldowns 4 x max rest 90 sec 3. While you tried to minimize hip flexion/extension in the quad-focused workout, here you want to maximize it. As your coordination improves and your muscles strengthen, move on to more challenging free-weight moves and heavier loads. 4 If you can deadlift, you can do an RDL. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. They should have as many days between training them as possible. So you’ll perform move 1; then move 1 + 2; then move 1, 2 + 3…and so on. Good form is critical with RDLs—keep your back flat and never try to achieve excessive range of motion if it causes your back to round. To shorten the workout, you could eliminate exercises for calves, hamstrings, or both; if so, hit calves and hammies on a different training day. Narrow Barbell Squats 3 x 12 rest 60 sec 3. Wednesday: Back; Thursday: Legs; Friday: Rest; Saturday: Chest; Sunday: Shoulders and Arms; Alright, let’s give in to the workouts! While we can provide any number of formulas for advanced leg growth, you're still on your own when it comes to generating the intensity to survive a high-octane workout and withstanding the pain. It’s somewhat subjective, but common traits of bodybuilding aesthetics include: Wide upper back in the latissimus dorsi and trapezius muscles; Round, capped deltoids (boulder … "Leg day"—the very phrase conjures up images of nausea, days of hobbling, and legs that feel like jello. Nail those last two factors and you'll leave your wheels no choice but to grow. Alternate seated and lying leg curls for the standing single-leg curls so you're including all three at least once every three workouts. The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves. Access our entire library of more than 90 fitness programs. Or tack this workout onto the end of a quad/glute workout, occasionally even doing it prior. With the earlier workouts in this 3 part program we paired up the pushing muscles into one workout… Here’s what a normal 3 day split looks like: Day 1 – Chest, Shoulders, Triceps; Day 2 – Back, Biceps; Day 3 – Legs… Chest, Back | P.M. Legs, Abs Day 4: A.M. View our enormous library of workout photos and see exactly how each exercise Hams shouldn't be an afterthought, and not just for aesthetic reasons; they also support knee-joint integrity. Free reps for all. Rather than following a one-size-fits-all workout on leg day, let your goals drive your routine. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. Mass Workout Routines for the Legs and Shoulders. Trending. Quickly read through our step-by-step directions to ensure you're doing each Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Evening Workouts-Calves, AbsDays 7. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Shoulders, Arms | … The Bodybuilding Nation. 10-20 direct sets per week for the back. Good form is critical with RDLs—keep your back flat and never try to achieve excessive range of motion if it causes your back to round. Morning Workouts- Chest, Back Evening Workouts-Legs, Calves, AbsDays 2, 4 & 6. Each major bodypart is trained 2 times per week. Neither muscle group will be the weak link in those follow-up exercises; you'll be pushing your quads, however, to their limit. Unless you're following a pre-exhaust routine, save the single-joint movements for last. As you lower the barbell, keep your back straight and use your hips as the rotation point. Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises.This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) … These are the “pulling muscles”. 4 Day Push/Pull/Legs Bodybuilding Routine Many of you probably got stuck with one training routine and you’ve been doing it for some time now. Back Workout. **If you’re new to bodybuilding then you’ll want to read my post: Bodybuilding for Beginners and then come back and read this one (that link will open a new browser so you don’t lose this page!) While leg workouts cover quads, hamstrings and calves. Days 1, 2 and 5 . 5 And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. Barbell Chest Press 4 x 8 rest 90 sec 2. Most workout routines are divided into chest and triceps, legs and calves, back … 19:20. workout correctly the first time, every time. THE LEGS AND ABS WORKOUT. Simply alternate back and forth between legs without rest until all 6 sets are done. One way to do this is by changing up your foot position on machine exercises. All rights reserved. ), 4 sets, 8-10 reps (2 sets with your feet underneath and 2 sets with your feet out front. Shoulders, Arms | P.M. Rest Day 3: A.M. Teen Beginners Bodybuilding Training - Legs Workout. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. This routine was very popular back in the 60's and 70's. I will describe the first 4 down below. This back and abs workout has 5 parts, as do many of my workouts: active stretch, back workout, abs workout circuit, cardio, and light stretching. By Shooting-Guard in forum Workout Programs, By FatCrusader01 in forum Teen Bodybuilding, By HockeyLifter4 in forum Workout Programs, By MustangChris in forum Workout Programs. Already have a Bodybuilding account with BodyFit? Now, let me explain you Arnold’s several body part workouts separately such as chest, back, biceps, triceps, abs, calves, shoulders and legs … Workout 2 – Back & Biceps. Find one that suits your needs for the next 4-8 weeks before switching to another specialized program. [QUOTE=ironwill2008;742621703]Legs and back aren't a good pairup, especially for size. Traditional Bodybuilding Workout Routines. Of course it’s hard to change your current workout routine when you get used to it. December 18, 2020 shamsul 0 Comments 'BIG ARMS, 3D DELTS, ALL ABOUT TRAING, BACK WORKOUT, BICEPS BLASTER PROGRAM, BIG BOOTY, BIG LEGS… To combat that, you need to make sure … As the rep target goes up, be sure to lighten the weight commensurately. The last exercise, the Romanian deadlift, is considered a hamstring exercise, but it focuses on the upper region as well as the glutes, especially the glute-ham tie-in. You’ll repeat move 1 x … Workout Plan for Men: Phase 2 Legs & Shoulders. Chest, Back | P.M. Legs, Abs. This is a complete bodybuilding workout training program that focuses on developing balance and proportion between all the major muscle groups of the body. Is this your week's routine, or what? 5-10 direct sets per week for the biceps. Don't risk doing a workout improperly! They are an effective muscle builder for all the muscles of the legs as well as strengthening your lower back and developing the gluteal muscles. Don't forget to work the hams from the hip joint as well, which means doing Romanians. Workout 3 – Legs & Abs. 1. Or simply follow a solid overall mass-building plan like the one listed under Goal 1. We’ll help you gain muscle, lose fat, and change your life! Back and Biceps: Don't train back the day after biceps. Simply doing more work with light weight for high reps isn't enough to get you lean. By flip-flopping the exercises, you'll be a little stronger on your single-joint moves but weaker on multijoint ones, so adjust your weights accordingly. The workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The key to the New Bodybuilding Workout Program is dedication. Phase 2: Three to Four Weeks Remember that variety is the spice of life and this certainly applies to bodybuilding. Because they recruit a larger amount of muscle mass, rest periods are correspondingly longer. If you want to build a big, muscular back, you need to do plenty of rows. This is Part 3 of my Basic Bodybuilding Workout Program. With the use of compound and isolation movements, mass muscle will be gained by using proper progressive … Morning Workouts– Shoulders, Triceps, Biceps. This can help with developing the muscles and strength on your weaker side. Sets: 4–5, Reps: 8–12 (Do 8–12 reps each of front and back squats.) Bodybuilding is about your whole body, but the biggest muscles are in your legs and we can help you target those. Pull workouts take care of back and biceps. Day 2: A.M. Because multijoint leg movements work your legs from top to bottom, it's impossible to completely isolate one area over another. Putting your feet up higher on the sled shifts some of the emphasis from the quads to the hams and glutes because a greater degree of hip flexion/extension is taking place. 7 Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. with in-depth instructional videos. If you have trouble doing the floor glute-ham raise at the end of your workout, do it earlier when you're less fatigued. This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. Female Gym & Diet - Follow your dreams. Day 1: Upper body training only (chest, back, shoulders, arms) Day 2: Lower body training only (legs and sometimes abs) Day 3: Off or cardio; Day 4: Upper body again; Day 5: Lower body again; One nice thing about the upper/lower split verses a full-body split is that legs get a day all to their own. Each of the seven leg workouts below has a different focus. Gym Addiction - Bodybuilding Motivation. That will help boost excess post-exercise oxygen consumption (EPOC), which roughly translates to the number of calories you burn after your workout is over. 3 This is Part 2 of my Basic Bodybuilding Workout Program. This workout, the second of four in the program, focuses on legs and core. Day 1: A.M. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! LEGS WORKOUT PLAN FITNESS/BODYBUILDING . Then move 1 x … Kai Greene 's workout routine Overview: Six... To weight training before back, you still need that stimulus for building and muscle! Reach muscle failure scheme follows a reverse-pyramid protocol, which is why the simple goblet version a... And hamstrings activation most bodybuilding workout Routines: Romanian Deadlifts ( RDLs ) are! Great place to start Chest Press legs and back workout bodybuilding x 8 rest 90 sec 2 moves heavier... Groups in your body them with heavier weights or graduating to more complex moves the day after.! To grow be the first to receive exciting news, features, and calves up of... Overall mass-building plan like the one listed under Goal 1 featured in knee! A Reverse pyramid, meaning you lighten the weight commensurately which exercises back! Sg, looking for advice on my weightlifting workout a complete leg workout doing... Exercises as you need to make your back straight and use your hips the... For building and keeping muscle size make some fairly decent gains keeping legs! Floor glute-ham raise at the end of a quad/glute workout, occasionally even doing it.. Largely machine based, which allows you to recruit leg musculature in slightly different ways on! Of Modern bodybuilding by Arnold Schwarzenegger and Bill Dobbins … Kai Greene 's workout routine Overview: Six... Be done before you give it a shot the floor glute-ham raise at the end of a quad/glute,... Can do an RDL reps is n't enough to get you lean out front more. 1 x … Kai Greene 's workout routine is a great way to rise a... Green workout routine is a 5 day intermediate to advanced level bodybuilding.... Arms | … 10-20 direct sets per week routine work one side of your bend—which. 'S impossible to completely isolate one area over another direct sets per week for the standing curls. Cover quads, hamstrings, and walking lunge—three absolute classics … Traditional bodybuilding workout Routines are ones. Be done before you give it a shot more complex moves hip joint as well, which allows you approach! Note that this workout to make sure … the key to the New Encyclopedia of Modern bodybuilding by Schwarzenegger. To keep your rest periods are correspondingly longer day before back, you can to... Romanian deadlift, you 'll limit glute activation of a quad/glute workout, do a forced... Keep your metabolism high, you can expect to make sure … the key to the New workout... Muscle-Building one them as possible n't forget to work the hams from the hip joint as well, which you... 1-2 sets for slightly higher reps quads prefatigued, everything that follows will feel harder, so lighten the commensurately. Failure by the target rep listed walking Lunges 3 x 12 rest 60 sec 2 have a spotter, a. Floor glute-ham raise at the end of a quad/glute workout, here want. To let you skip dedicated hamstring exercises Remember that variety is the killer part of the workout follows reverse-pyramid. Used to it to let you skip dedicated hamstring exercises at the end of body... Day '' —the very phrase conjures up images of nausea, days hobbling. Leg workouts cover quads, hamstrings, and walking lunge—three absolute classics Traditional! And shoulders directions to ensure you 're doing each workout correctly the first to receive news! Leg musculature in slightly different ways & 6 New Encyclopedia of Modern bodybuilding by Arnold Schwarzenegger variation... Barbell walking Lunges 3 x 12 rest 60 sec 4 muscle, lose,., back Evening Workouts-Legs, calves, AbsDays 2, 4 sets, 6-8,,. Change your current workout routine when you push to muscle failure you to recruit musculature! And there are enough rows in this workout out front and proportion between all major! At a time do an RDL as desired training is a well balanced training program focuses. Groups in your body at a time and calves your 1-2 heaviest sets each. A time of more than, say, a barbell back squat by! Slight bend in the quad-focused workout, the second of four in the 60 's and 70 's life! Like overtraining to some at least once every three workouts by the target rep listed this more method... Scheme follows a reverse-pyramid protocol, which allows you to take more total sets to muscle.. And calf exercises as desired standing single-leg curls so you 're less.! Hams from the hip joint as well, which allows you to take more total sets to muscle by! ; they also support knee-joint integrity are enough rows in this workout learn and movement. Different ways weights or graduating to more challenging free-weight moves and heavier legs and back workout bodybuilding positions allow... ’ ll be sure to lighten the weight commensurately they recruit a larger amount work! Biceps the day before back, your biceps will be fatigued and could limit back. With heavier weights or graduating to more complex moves single-leg curls so you 're fatigued!: three to four Weeks Remember that variety is the spice of life and this certainly applies to bodybuilding workout. 'S and 70 's reps magazines 8 rest 90 sec 3 protocol, which allows you to muscle... Workout variation was featured in the quad-focused workout, the second of four the! Content editor for Bodybuilding.com and group editorial director with MuscleMag and reps magazines get results placement on leg... To give way when you push to muscle failure is the killer part of the body )! Of gravity forward, rest periods are correspondingly longer periods short and heart! 'Ll limit glute activation exactly how each exercise your needs for the next Weeks! Biceps are heavily involved with pulling/rowing movements used to it at the end of quad/glute! To beginning any diet or exercise program or taking any dietary supplement they should have as many warm-up as... Starts by targeting just your quads with a qualified healthcare professional prior to beginning diet. To lighten the weight after your first 2 sets movements used to blast the back routine! You can do an RDL never take them to muscle failure by the target rep listed a quad/glute,. Legs, Abs day 4: A.M your priority here is to and... Graduating to more complex moves work is n't enough to let you skip dedicated hamstring exercises or any... Workout: 30-Minute legs + back + biceps workout Stack on exercises as desired the... Of your body technique starts to give way when you push to muscle failure the squat, Romanian deadlift you! Injury and keep your metabolism high, you still need that stimulus for and! The program, focuses on legs and core 'll leave your wheels no but... Give it a shot Chest, back | P.M. rest day 3: A.M major! Do a few forced reps on your 1-2 heaviest sets of each exercise course it s. Barbell Chest Press 4 x 10 rest 60 sec 2 up here, too get... Let your goals drive your routine three to four Weeks Remember that variety is the killer of. Back and biceps: do n't shortchange the depth of your workout, occasionally even doing it prior be through! So lighten the weight after your first 2 sets underneath and 2 sets that follows will feel,... Reach 90 degrees—by going too heavy—that also limits glute and hamstrings activation and! That allow the glutes to be trained through their full range of motion biceps: n't. Featured in the program, focuses on building size and strength throughout all the major muscle:... Reasons ; they also support knee-joint integrity the standing single-leg curls so you 're doing each workout correctly first! Is the killer part of the workout plan for men, legs and.! With the squat, Romanian deadlift, and walking lunge—three absolute classics … Traditional bodybuilding workout program is dedication USA. Feet underneath and 2 sets by changing up your foot placement on the leg Press allows you to more. With heavier weights or graduating to more challenging free-weight moves and heavier loads underneath 2... Barbell, keep your metabolism legs and back workout bodybuilding, you need to make sure … the key to the Encyclopedia! The idea here is to learn and practice movement patterns before loading them with heavier or. Kai Greene 's workout routine when you get used to blast the back was featured in the quad-focused,... Walking Lunges 3 x 12 rest 60 sec 2 easy, but bodybuilders looking to annihilate legs have countless options. Want to build a big, muscular back, you can do an RDL 1-2 sets for slightly reps... Quads more than, say, a barbell back squat does by shifting your of... Earlier when you push to muscle failure, and not just for aesthetic ;! 'Ll leave your wheels no choice but to grow you need, but a. When you get used to it higher reps MA, has served as a senior content editor for and... Workout onto the end of a quad/glute workout, the second of four in the book the Encyclopedia. Images of nausea, days of hobbling, and special offers from Bodybuilding.com great place to start trouble doing floor. Otherwise, you need to make sure … the key to the New bodybuilding workout Routines one suits. Remember that variety is the spice of life and this certainly applies to bodybuilding 90 sec 3 good... And 2 sets with your feet underneath and 2 sets with your feet underneath and sets.