I just can’t do legs. I need simpler  things to do. Legs are too weak.

Ian Lambrecht

Squat 4 × 12,10,8,8
Leg Press 3 × 12,10,8
Dumbbell Short Lunge 3 × 10,8,8
Barbell Lunge 3 × 10,10,8
Hamstring Barbell Deadlift 3 × 10,10,8
Seated Calf Raises 4 × 12,10,10,8

Shoulder Press 3 × 12,10,8
Side Raises 3 × 12,10,9
Dumbbell Rear Bent Over Raise 4 × 10,10,9,8

Scissors 2 × 25 sec.
Plate Bench Crunches 3 × 12,10,10
Russian Twist 2 × 20-25sec.

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Dumbbell Short Lunge

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell lunges

-Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight
-Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings
-Inhale as you perform this movement

Barbell Hamstring Deadlift

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

-Begin by holding a pair of dumbbells and standing with a braced core
-Bend at the knees slightly and lean forward from the hips
-Maintain a flat back throughout
-Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side
-Be sure to focus the contraction in the back of the shoulders
-Pause at the top of the movement then slowly bring the dumbbells to the starting position

Bent Over Rear Raises

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

1 week - 4 day Leg & Shoulders - Abs

Community

More workouts from Adam Stojaspal