Workout Plans
bentover lateral raise thumbnail
Martin Irvine / Instar
Martin Irvine / Instar

Day 2 : Lower Body Pump

Exercises 7
Equipment Yes
TEMPO NOTE: The first number refers to lowering the weight; the second, to the stretch at the bottom; the third, X, denotes as fast as possible; and the fourth, the end position.

Exercise 1

Prowler Sled Push
Prowler Sled Push thumbnail
4 sets
25 sec reps
1 min rest

Exercise 2A

Cable Pull-Through You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Pull-Through thumbnail
3 sets
10 reps
10 sec rest
Tempo: 2/1/X/1

Exercise 2B

Walking Dumbbell Lunge You'll need: Dumbbells How to
Walking Dumbbell Lunge thumbnail
3 sets
15* reps
90 sec rest
*Per leg. Use a controlled tempo.

Exercise 3

Leg Curl How to
Leg Curl thumbnail
4 sets
10 reps
1 min rest
Tempo: 1/1/X/1. Perform standing. Hold last rep 5 sec. at bottom.

Exercise 4

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
4 sets
20 reps
90 sec rest
Tempo: 2/1/2/0. Drop weight 3 times on last set.

Exercise 5A

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
15 reps
10 sec rest
Tempo: 3/2/X/1

Exercise 5B

Tibia Raise
exercise image placeholder
4 sets
10 reps
1 min rest
Tempo: 2/1/X/1
Comments