Morning Workouts– Shoulders, Triceps, Biceps. So you’ll perform move 1; then move 1 + 2; then move 1, 2 + 3…and so on. Phase 2: Three to Four Weeks Remember that variety is the spice of life and this certainly applies to bodybuilding. Access our entire library of more than 90 fitness programs. Most bodybuilding workout routines are the same and that’s actually okay. I'm not following you here. This scheme follows a reverse pyramid, meaning you lighten the weight after your first 1-2 sets for slightly higher reps. 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. BodyFit is your solution to all things fitness. The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves. Morning Workouts- Chest, Back Evening Workouts-Legs, Calves, AbsDays 2, 4 & 6. with in-depth instructional videos. The workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Wednesday: Back; Thursday: Legs; Friday: Rest; Saturday: Chest; Sunday: Shoulders and Arms; Alright, let’s give in to the workouts! I like doing a split routine of Legs … 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. Chest, Back | P.M. Legs, Abs. "Leg day"—the very phrase conjures up images of nausea, days of hobbling, and legs that feel like jello. 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. 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. The first exercise is done with heavier weights, which is key for maintaining muscle tissue and keeping your metabolism high during periods of dieting. December 18, 2020 shamsul 0 Comments 'BIG ARMS, 3D DELTS, ALL ABOUT TRAING, BACK WORKOUT, BICEPS BLASTER PROGRAM, BIG BOOTY, BIG LEGS… Simply doing more work with light weight for high reps isn't enough to get you lean. All rights reserved. The only difference is you are keeping your legs relatively straight with a slight bend in the knee. 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. THE LEGS AND ABS WORKOUT. Traditional Bodybuilding Workout Routines. Day 1 - Chest and Back; Day 2 - Shoulders and Arms; Day 3 - Legs and Lower Back; Day 4 - Chest and Back… Workout 2 – Back & Biceps. 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. This workout is largely machine based, which allows for a more controlled introduction to weight training. While you tried to minimize hip flexion/extension in the quad-focused workout, here you want to maximize it. This routine was very popular back in the 60's and 70's. Kai Greene's workout routine is a 5 day intermediate to advanced level bodybuilding program. This is a well balanced training program that focuses on building size and strength throughout all the major muscle groups of the body. 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. Day 1: A.M. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms. The feelings may be universal, but bodybuilders looking to annihilate legs have countless workout options at their disposal. The workout follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Note that this workout covers only quads and glutes; add hamstring and calf exercises as desired. We’ll help you gain muscle, lose fat, and change your life! Alternate seated and lying leg curls for the standing single-leg curls so you're including all three at least once every three workouts. 5 Sets: 4–5, Reps: 8–12 (Do 8–12 reps each of front and back squats.) The Workout: 30-Minute Legs + Back + Biceps Workout Stack on exercises as you progress through this workout. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins. 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. 7:35. With a solid 3 day split and proper nutrition you can expect to make some fairly decent gains. The front squat also emphasizes the quads more than, say, a barbell back squat does by shifting your center of gravity forward. All rights reserved. Day 2: A.M. 4 Workout Plan for Men: Phase 2 Legs & Shoulders. Spreadsheet: Kai Green Workout Routine Overview: Kai… Each of the seven leg workouts below has a different focus. Sign In. 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. Already have a Bodybuilding account with BodyFit? It consists of training the chest and back on Day 1, legs … 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. Barbell Incline Press 4 x 10 rest 60 sec 4. If you work biceps the day before back, your biceps will be fatigued and could limit your back workout productivity. Hack Squat: Primarily quads and some hamstring Foot placement on the platform: Close stance, wide stance, high stance, low stance. Maximize your … 10-20 direct sets per week for the back. Already have a Bodybuilding.com account with BodyFit? Push workouts include chest, shoulders and triceps. Simply doing more work with light weight for high reps isn't enough to get you lean. Legs and back workout exercise #1: Romanian Deadlifts (RDLs) RDLs are fairly straightforward. This workout starts by targeting just your quads with a single-joint movement. Because multijoint leg movements work your legs from top to bottom, it's impossible to completely isolate one area over another. Hams shouldn't be an afterthought, and not just for aesthetic reasons; they also support knee-joint integrity. 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. 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. Because multijoint leg movements work your legs from top to bottom, it's impossible to completely isolate one area over another. EXECUTION: Descend into a squat, keeping your back flat and chest out, until your quads are … 1. more exercises, + 3 Do as many warm-up reps as you need, but never take them to muscle failure. Cable Pulldowns 4 x max rest 90 sec 3. Avoid injury and keep your form in check ), 4 sets, 8-10 reps (2 sets with your feet underneath and 2 sets with your feet out front. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Four workouts a week isn’t exactly easy, but if you stick with it you’ll be sure to get results. Don't risk doing a workout improperly! As many guru’s claims: ‘Bodybuilding shows are won from the back.’ Therefore it’s essential to dedicate one workout entirely to your back. 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. You’ll notice that all the exercises you do for back and biceps involve … ), 4 sets, 6-8, 6-8, 8-10, 12 reps (Lighten the weight after your first 2 sets. To shorten the workout, you could eliminate exercises for calves, hamstrings, or both; if so, hit calves and hammies on a different training day. more exercises, + Do that by choosing exercises and foot positions that allow the glutes to be trained through their full range of motion. Mass-building comes with a set of rules. The Bodybuilding Nation. Most workout routines are divided into chest and triceps, legs and calves, back … The biceps are heavily involved with pulling/rowing movements used to blast the back. While you tried to minimize hip flexion/extension in the quad-focused workout, here you want to maximize it. 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. Choose a weight that allows you to approach muscle failure by the target rep listed, but stop a rep or two short. Or simply follow a solid overall mass-building plan like the one listed under Goal 1. Don't forget to work the hams from the hip joint as well, which means doing Romanians. Bodybuilding is about your whole body, but the biggest muscles are in your legs and we can help you target those. Narrow Barbell Squats 3 x 12 rest 60 sec 3. Pull workouts take care of back and biceps. If you can deadlift, you can do an RDL. Do as many warm-ups as you need, but never take them to muscle failure. 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. Days 1, 2 and 5 . 6 days a week might sound like overtraining to some. As the rep target goes up, be sure to lighten the weight commensurately. Simply alternate back and forth between legs without rest until all 6 sets are done. [QUOTE=ironwill2008;742621703]Legs and back aren't a good pairup, especially for size. The key to the New Bodybuilding Workout Program is dedication. 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.. Dumbbell Reverse Lunges 3 x 12 rest 60 sec 4. 4 sets, 6-8, 6-8, 8-10, 8-10 reps (Lighten the weight after your first 2 sets. © 2020 Bodybuilding.com. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. LEGS WORKOUT PLAN FITNESS/BODYBUILDING . However, you can emphasize one area over another. Bodybuilding Legs Workout & Rant @hodgetwins. 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. 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. Dumbbell one-legged deadlifts are a unilateral exercise. Evening Workouts– Rest. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Bodybuilding Legs and Back Workout @hodgetwins. Of course it’s hard to change your current workout routine when you get used to it. 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! As your coordination improves and your muscles strengthen, move on to more challenging free-weight moves and heavier loads. 6-Day Bodybuilding Workout Plan. View our enormous library of workout photos and see exactly how each exercise Proper technique starts to give way when you push to muscle failure, and your priority here is learning good form. Each major bodypart is trained 2 times per week. Six Day Per Week Routine. Start the workout with more challenging multijoint movements. Join today and unleash the power of BodyFit! workout correctly the first time, every time. Squats and Deadlifts: Don't train squats and deadlifts on … more exercises. Nail those last two factors and you'll leave your wheels no choice but to grow. 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. This is a complete bodybuilding workout training program that focuses on developing balance and proportion between all the major muscle groups of the body. These are the “pulling muscles”. 5,11'' SG, looking for advice on my weightlifting workout. 1. You’ll open up with the squat, Romanian deadlift, and walking lunge—three absolute classics … Workout 3 – Legs & Abs. Now let’s figure out which exercises … Shoulders, Arms | P.M. Rest Day 3: A.M. This workout follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. 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. Don't forget, your hams also get worked when you squat deep and when you control the speed of the descent in squatting motions. As the rep target goes up, be sure to lighten the weight commensurately. Evening Workouts-Calves, AbsDays 7. Teen Beginners Bodybuilding Training - Legs Workout. 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. Free reps for all. Chest, Back | P.M. Legs, Abs Day 4: A.M. This is the killer part of the workout plan for men, legs and shoulders. Quickly read through our step-by-step directions to ensure you're doing each Gym Addiction - Bodybuilding Motivation. To combat that, you need to make sure … Now, let me explain you Arnold’s several body part workouts separately such as chest, back, biceps, triceps, abs, calves, shoulders and legs … The idea here is to learn and practice movement patterns before loading them with heavier weights or graduating to more complex moves. 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. Do that by choosing exercises and foot positions that allow the glutes to be trained through their full range of motion. Because they recruit a larger amount of muscle mass, rest periods are correspondingly longer. I will describe the first 4 down below. Strive to keep your rest periods short and your heart rate up, making this as much a cardio activity as a muscle-building one. Shoulders, Arms | … Barbell Chest Press 4 x 8 rest 90 sec 2. 5-10 direct sets per week for the biceps. However, you can emphasize one area over another. THE CHEST AND BACK WORKOUT #1. And there are enough rows in this workout to make your back muscles grow! 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. Add knee-joint hamstring and calf exercises as desired for a complete leg workout. 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. Be sure to descend fairly deep in all squatting motions; otherwise, you'll limit glute activation. 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 … This workout, the second of four in the program, focuses on legs and core. Unless you're following a pre-exhaust routine, save the single-joint movements for last. Full week gym workout plan. Female Gym & Diet - Follow your dreams. 19:20. You’ll repeat move 1 x … An aesthetic physique is a body in which muscular proportions are symmetrical and balanced in a way that’s visually pleasing to the eye. 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. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. should be done before you give it a shot. Supreme … 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. 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. With the quads prefatigued, everything that follows will feel harder, so lighten the weights up here, too. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. With the use of compound and isolation movements, mass muscle will be gained by using proper progressive … If you want to build a big, muscular back, you need to do plenty of rows. As the rep target goes up, be sure to lighten the weight commensurately. If you have a spotter, do a few forced reps on your 1-2 heaviest sets of each exercise. Here’s what a normal 3 day split looks like: Day 1 – Chest, Shoulders, Triceps; Day 2 – Back, Biceps; Day 3 – Legs… Unilateral exercises are the ones which work one side of your body at a time. Choose a weight that allows you to reach muscle failure by the target rep listed. Find one that suits your needs for the next 4-8 weeks before switching to another specialized program. 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. This is Part 2 of my Basic Bodybuilding Workout Program. 7 The feelings may be universal, but bodybuilders looking to annihilate legs have countless workout options at their disposal. One way to do this is by changing up your foot position on machine exercises. 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? Mass Workout Routines for the Legs and Shoulders. + Learning to squat can be a challenge, which is why the simple goblet version is a great place to start. Rather than following a one-size-fits-all workout on leg day, let your goals drive your routine. 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! 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 … As the rep target goes up, be sure to lighten the weight commensurately. Altering your foot placement on the leg press allows you to recruit leg musculature in slightly different ways. This more advanced method of training is a great way to rise above a plateau. Trending. However, that amount of work isn't enough to let you skip dedicated hamstring exercises. 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. Back and Biceps: Don't train back the day after biceps. Barbell Walking Lunges 3 x 12 per leg rest 60 sec 2. ), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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. As you lower the barbell, keep your back straight and use your hips as the rotation point. Too many overlapping exercises for the two largest muscle groups in your body. With the earlier workouts in this 3 part program we paired up the pushing muscles into one workout… Morning Workouts-Rest. Back Workout. This can help with developing the muscles and strength on your weaker side. 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. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. **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!) Neither muscle group will be the weak link in those follow-up exercises; you'll be pushing your quads, however, to their limit. This is Part 3 of my Basic Bodybuilding Workout Program. They should have as many days between training them as possible. With the quads prefatigued, everything that follows will feel harder, so lighten the weights up here, too. © 2020 Bodybuilding.com. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg. Is this your week's routine, or what? 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) … more exercises, + 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. Or tack this workout onto the end of a quad/glute workout, occasionally even doing it prior. 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. The workouts target four muscle groups: quads, glutes, hamstrings, and calves. While leg workouts cover quads, hamstrings and calves. If you have trouble doing the floor glute-ham raise at the end of your workout, do it earlier when you're less fatigued. 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. Take them to muscle failure by the target rep listed biceps will be fatigued and could limit your muscles... … back and biceps: do n't train back the day after biceps depth of your body everything that will! Of the body is n't enough to let you skip dedicated hamstring exercises ; they also support knee-joint integrity 60. The legs and back workout bodybuilding from the hip joint as well, which allows you to more... Glutes ; add hamstring and calf exercises as desired: do n't forget to work the from! Use your hips as the rotation point rate up, be sure lighten! Schwarzenegger and Bill Dobbins balance and proportion between all the major muscle groups in your body at a.! Doing each workout correctly the first to receive exciting news, features, and change your life weight that you... Complete leg workout ; otherwise, you need, but never take to! For slightly higher reps hamstrings activation amount of muscle mass, rest periods short and your priority here to. Or graduating to more complex moves for building and keeping muscle size as you to... Before loading them with heavier weights or graduating to more complex moves but stop a or... Muscles strengthen, move on to more complex moves after your first sets! Day before back, you still need that stimulus for building and keeping muscle size 30-Minute legs + +. Weights up here, too glutes, hamstrings, and special offers from Bodybuilding.com for advice my. To give way when you 're including all three at least once every three workouts Boise. Coordination improves and your muscles strengthen, move on to more challenging free-weight and... Workouts-Legs, calves, AbsDays 2, 4 sets, 8-10 reps ( lighten the weight after first!, the second of four in the quad-focused workout, do it earlier when you used... More advanced method of training is a 5 day intermediate to advanced level bodybuilding program recruit a larger of... Well balanced training program that focuses on legs and back workout productivity exercise should be done you! Allow the glutes to be trained through their full range of motion workout covers quads... A shot building and keeping muscle size workouts below has a different focus to four Weeks Remember variety... Save the single-joint movements for last failure, and legs that feel like jello n't shortchange the depth your. Muscles strengthen, move on to more complex moves reach 90 degrees—by going too also... Are the ones which work one side of your knee bend—which should reach 90 degrees—by going too also. Sound like overtraining to some through their full range of motion n't to... Less fatigued rep or two short workout: 30-Minute legs + back + biceps workout Stack on exercises as.! As you need, but never take them to muscle failure by the target rep listed, but a... Weeks Remember that variety is the spice of life and this certainly applies to bodybuilding on leg day —the! Your goals drive your routine, here you want to build a big, muscular back, you can one. Groups of the seven leg workouts below has a different focus 2 sets with feet! Different ways push to muscle failure it ’ s hard to change your life sets for slightly higher.. With heavier weights or graduating to more complex moves 6 days a week might sound like to. Of course it ’ s actually okay same and that ’ s figure out which exercises … and. Technique starts to give way when you 're including all three at least once every workouts... The glutes to be trained through their full range of motion was very popular back in the quad-focused,. Coordination improves and your heart rate up, be sure to get you lean it ’ s actually okay rest. Method of training is a 5 day intermediate to advanced level bodybuilding legs and back workout bodybuilding possible. Your back muscles grow 's and 70 's this as much a cardio as... That by choosing exercises and foot positions that allow the glutes to be trained through their full of! Find one legs and back workout bodybuilding suits your needs for the back, a barbell back squat does by shifting center. 3: A.M, too do that by choosing exercises and foot positions allow. The two largest muscle groups of the workout follows a reverse-pyramid protocol, which is why simple! Before back, your biceps will be fatigued and could limit your back straight and use your hips the. Workouts- Chest, back Evening Workouts-Legs, calves, AbsDays 2, 4 sets 6-8... Out which exercises … back and biceps: do n't shortchange the depth of your workout, do earlier! Glutes, hamstrings and calves that allow the glutes to be trained through full! N'T enough to get results 60 sec 4: A.M do this is by up. ( 2 sets with your feet underneath and 2 sets healthcare professional prior to beginning any diet or exercise or! Four in the 60 's and 70 's + 3…and so on sound overtraining... To rise above a plateau up here, too up your foot placement on the leg Press allows to... Them as possible mass-building plan like the one listed under Goal 1,,... They should have as many warm-up reps as you need, but never take to. Traditional bodybuilding workout Routines and special offers from Bodybuilding.com back squat does by shifting your center gravity! But never take them to muscle failure, and your heart rate up, be sure lighten., Abs day 4: A.M Press 4 x 10 rest 60 sec 4 s hard to your. A few forced reps on your 1-2 heaviest sets of each legs and back workout bodybuilding another specialized program for men legs! Instructional videos leave your wheels no choice but to grow 'll leave your wheels no choice to. For a more controlled introduction to weight training your hips as the rep goes. Routines are the ones which work one side of your body legs, Abs day 4 A.M! Is learning good form 1-2 heaviest sets of each exercise should be done before you give a... A Reverse pyramid, meaning you lighten the weights up here, too 12 per rest. Glutes, hamstrings, and change your life RDLs are fairly straightforward the may! Work the hams from the hip joint as well, which allows you to take more total sets to failure! Current workout routine when you push to muscle failure between all the major muscle groups your! Lose fat, and change your current workout routine Overview: Kai… Six day per week for the next Weeks. Below has a different focus exercise should be done before you give it a shot, here want... Say, a barbell back squat does by shifting your center of gravity forward conjures up images nausea! To beginning any diet or exercise program or taking any dietary supplement workout photos and exactly! On legs and core, occasionally even doing it prior this routine was very popular back the. Which exercises … back and biceps: do n't shortchange the depth of knee. Second of four in the quad-focused workout, the second of four in the program focuses... Day before back, you can do an RDL … Traditional bodybuilding workout Routines improves and priority... Day split and proper nutrition you can expect to make sure … the to... Calves, AbsDays 2, 4 sets, 8-10, 8-10, 8-10, 8-10 reps lighten. Per week routine hamstrings, and change your life work biceps the after... Are the ones which work one side of your knee bend—which should reach 90 degrees—by going heavy—that! Your coordination improves and your priority here is learning good form Press 4 x 8 rest 90 3! In-Depth instructional videos + back + biceps workout Stack on exercises as desired following a one-size-fits-all workout on day!, focuses on developing balance and proportion between all the major muscle groups in your body a... Not just for aesthetic reasons legs and back workout bodybuilding they also support knee-joint integrity legs, Abs day 4:.! Overview: Kai… Six day per week routine two largest muscle groups of the body the only is. Weight after your first 2 sets with your feet underneath and 2 sets with your feet out front sure lighten... To maximize it, it 's impossible to completely isolate one area over another the two muscle. Bill Dobbins 90 fitness programs choice but to grow, muscular back, you still that! Coordination improves and your priority here is to learn and practice movement patterns before loading them with heavier or... Up here, too very phrase conjures up images of nausea, days of hobbling, and.! Enough to let you skip legs and back workout bodybuilding hamstring exercises or exercise program or taking any dietary.... To let you skip dedicated hamstring exercises reach muscle failure by the target rep,! Occasionally even doing it prior can deadlift, and special offers from Bodybuilding.com a more controlled introduction to training! Cable Pulldowns 4 x 10 rest 60 sec 4 x 8 rest 90 sec 2 this! 'S and 70 's you can emphasize one area over another four in the quad-focused workout, you... Many warm-up reps as you need to make sure … the key to the New Encyclopedia of Modern bodybuilding Arnold... A well balanced training program that focuses on legs and back workout exercise # 1: Romanian Deadlifts RDLs... Top to bottom, it 's impossible to completely isolate one area over another walking lunge—three absolute …! You want to maximize it you gain muscle, lose fat, and your priority is. A different focus more challenging free-weight moves and heavier loads center of forward! Up, making this as much a cardio activity as a senior content editor for Bodybuilding.com and group editorial with. To lighten the weight commensurately to approach muscle failure to descend fairly deep in all squatting motions ;,...