Workout Plans

Leg Day Killer!!

This workout is designed to be a perfect combo of heavy weight and burning repetition. Most of these movements won’t be anything new to you but focusing on your form and working with the right rep count can completely transform the workout. So Ill take you step by step with the workout so you get the most from your leg day!

Warm Up:

You never want to do anything without a good warmup! The goal of this is to get the entire body awake and break a little sweat to let you know you’re ready to work.

Sumo DB Deadlift:

This is a great movement for building body symmetry strength. Start with a wide stance pointing your toes outward, holding dumbbells in each arm. Pick a weight that feels a little heavy in your hands. The movement is holding the weights in between your knees lower your butt, keeping your chest and head high, until the weights touch the ground then bring the weights back up to starting position flexing your glutes at the top of the movement. The key here is to make sure your back stays straight and you use your hips and glute muscles to lift the weight. Looking forward or even upwards during the movement can help a ton in keeping you in proper position.

Close Stance BB Squats:

These squats are going to get your quads screaming at you real quick! On a squat rack keep the weight on the lighter side so you can get a good range of motion. Your legs will be a little narrower than shoulder width, toes pointing forward. You will squat down to 90 degrees, focusing on keeping your knees straight throughout the entire movement. For an extra burn, hesitate at the bottom of the squat for 1-2 seconds before going up.

Leg Machines:

Focus on getting all the reps and going in a slow and controlled motion. Try and use your mind to muscle connection to flex your muscles as much as possible at every stage of the lift.

Box Jumps/Burpees:

This is the time to get your heart rate spiking! Go for speed and intensity in this circuit. Take as little rest as possible between sets so get the max work.

Walking Lunges/Wall Sit:

Your legs should be screaming at you by this point so this finisher should have you wobbling around. The more you shake, the better you did the rest of the workout.

Cool Down:

This will help get blood moving out of your legs so your recovery won’t be as rough. This will also put you at the perfect heart rate to burn maximum fat which who wouldn’t want!? If you have the time I would recommend stretching out your legs before you end your workout.

Chest Pump To Make You Cry!

Warmups:

For a safe chest day you need to make sure your shoulders are warmed up and ready to perform because they are going to be under a heavy load.

DB Benchpress:

The goal of dumbbell benching is the range of motion and deep stretch you are able to get with every rep. You want to go for the extremes on this movement, going as low as you can than pushing the weights all the way to the top and touching the weights together to get a peak flex at the top. Go heavy with these because they are a great way to develop strength.

BB Incline Bench:

These should be difficult after the DB benching but this is going to target your upper pecs and be a great tricep workout as well. These can be difficult to get a full range of motion but try to go low enough to barely tap your chest on each rep and make sure to completely lock out your arms when you push to the top.

Tricep Workouts:

Your chest should be full of blood and hurting you a bit by this point so this will be a good break for the muscles. The kickbacks are a great peak flexing workout for the tricep. You want to bend over and hold your arm behind you at 90 degrees, then extend your arm to be as flat as possible and hold the position for a second or two. The push ups are just to keep the muscles working so they don’t get a break.

Ab Circut:

These are just thrown in because who doesn’t need a good little ab workout when you already have a gnarly chest pump going. Do these with as little break between sets as possible to get everything burning.