New workout routine with legday supersets
DAY FOUR: This is the fourth workout for this week. To day you are going to do "heavy" squats and build a good foundation of strength. You will than do a superset of romanian stiff legged deadlift with dumbbells continue this with a set of dumbbell lunges. You will do 3 sets with 12 reps on the stiff romanian legged dumbbel lift and 3 sets of 16 repetitions of dumbbell lunges.The second superset for todays workout will be the lying leg curl and leg extensions. There will also be quite much calf workout and finnish the workout of with the same ab workout routine done on the second day (first leg workout for this week.), if you like do it as a giant set.
Leg day - Squats with supersets
This is my First Online Workout Routine and the last day working out this week. Day five is legday using backsquats and other legexcercises with supersets to build solid muscles in your legs. Compound: 4x5 SquatsSuperset 1: 3x12: Stiff romanian legged dumbbel lift + 3x16 dumbbell lunges (8 reps per leg)
Superset 2: 3x12: Lying leg curl and leg extensions
Additional exercises: 3x10 calf raises, 2x20 calf raises and ab workout, Giant set: 3x15 Side Bends, Twisting Sit-Ups, Russian Twists + cardio bike 10 to 15 minutes. If the cardio bike is occupied do a five to ten minute run, if your legs are up to it.
*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!
Lower body workout program
Lower body workout with supersets:- Squats
- Stiff romanian dumbbel lift (superset 1)
- Dumbbell lunges (superset 1)
- Lying leg curl (superset 2)
- Leg extensions (superset 2)
- Calf raises
- Side bends
- Twisting Sit-Ups
- Russian Twists
- Cardi
Routine 1 (day 1) Upperbody: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets
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