Another week of workout s for the FEBRUARY FIT CLUB!
How have you all been enjoying it? I love working out legs, you can probably tell lol. honestly, its such a large muscle group that you can workout it a couple days a week. Plus, the only way to grow the glutes is by training them more than 1x a week. That is a little bodybuilder hack for all you ladies. Not saying that any of you want to be body builders but if you have an area that needs a little more work or is hard to make gains, work it more than once a week.
Remember nutrition is equally as important as your workouts. If you need any help with macros please send me an email to firstname.lastname@example.org and I’ll be more than happy to help.
Another week of workouts.I hope your enjoying the split. Let me know if you’d like to see anything different or don’t understand something.
DISCLAIMER: Always consult with a doctor before beginning any physical program
Here is this week’s workout routine:
* Sets that have 10/10/10 means Dropset: lowering weight w/ every set. One set= 10/10/10….Repeat as many times as indicated.
Smith Machine Squats Superset Leg Press6x 50/35/21/5/5/5 (increasing weight w/ each set)
Leg Extension: 6x50/35/21/5/5/5 (increasing weight w/ each set)
Leg Curls: 5x21/15/12/12/12 (increasing weight w/ each set)
Tuesday: HIIT Cardio + Abs
Wednesday: Back, Shoulders
Seated Rows w/ Straight Bar & Underhand Grip. 3x7/7/7/21 Superset DB Laterals 3x15/21
Lat Pulldowns w/ Triangle 3x7/7/7/21 Superset DB Shoulder Press 3x21
Lat Pulldowns 3x7/7/7/21 Superset DB Front Raises 3x21
Rope Straightarm Pulldown 3x15 Superset Rope Face Pulls 3x21 Superset Back Rows w/ Straight Bbar & Underhand grip 3x15
Barbell Bicep Curl 3x21/12/12 Superset DB Kickbaks 3x21 Superset Seated Bicep Curl w/ Plate 3x15/12/15 Superset Tricep Pulldowns 3x21
Cable Bicep Curl w/ Rope 3x21 Superset Tricep Pulldown w/ Straight Bar & Underhand Grip 3x21 Superset One Arm DB Hammer Curl 3x12 (ea. arm) Superset DB Tricep Extension 3x21
Lying Cable bicep Curl (Lie on Bench) w/ Straight Bar 3x15 Superset Dips 3x21
Leg Extension 3x35/21/To Fail Superset Leg Curls 3x21
Friday: HIIT Cardio + Abs
Saturday: 30min LISS Cardio
Sunday: Rest Day