I need help with routine and leg workout!
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I need help with routine and leg workout! - 8/1/2007 10:49:36 AM
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dawgg912
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Joined: 7/31/2007
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1. I've been working out on and off for the last 3 years and neglected to work out legs. I guess all that basketball, tennis, and snowboarding gave me an excuse to not work out legs but after some research, I think I need to incorporate legs into my workout to maximize muscle gains. Can someone help me find a routine that I can do for legs where I can start out slowly so I'm not too sore for too long and gradually work in a steady leg routine?
2. Is there a way I can concentrate more on building a bigger chest while just maintaining my arms. It seems as though my arms grow alot faster than my chest. I wouldn't mind a bigger back and traps either.
Routine-
Monday- flat bench 4 sets 10 reps each, incline dumbbells 3 sets 10 reps each, decline bench 3 sets 10 reps each
Tuesday- dumbell military press 4 sets 10 reps each, cable shrugs 3 sets 10 reps each, dumbell lateral raises 3 sets 10 reps each, smith machine deltoid presses 3 sets 10 reps each, dumbell shrugs 3 sets 10 reps each
Wednesday-wide grip pulldowns 4 sets 10 reps each, 2 sets of pullups, seated cable rows 3 sets 10 reps each, lying t bar rows 3 sets 10 reps each, ez bar concentration curls 4 sets 10 reps each, hammer curls 3 sets 10 reps each, single arm preacher curls 3 sets 10 reps each
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RE: I need help with routine and leg workout! - 8/1/2007 11:09:53 AM
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JeffKing
Posts: 495
Joined: 2/3/2007
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quote:
ORIGINAL: dawgg912
1. I've been working out on and off for the last 3 years and neglected to work out legs. I guess all that basketball, tennis, and snowboarding gave me an excuse to not work out legs but after some research, I think I need to incorporate legs into my workout to maximize muscle gains. Can someone help me find a routine that I can do for legs where I can start out slowly so I'm not too sore for too long and gradually work in a steady leg routine?
2. Is there a way I can concentrate more on building a bigger chest while just maintaining my arms. It seems as though my arms grow alot faster than my chest. I wouldn't mind a bigger back and traps either.
Routine-
Monday- flat bench 4 sets 10 reps each, incline dumbbells 3 sets 10 reps each, decline bench 3 sets 10 reps each
Tuesday- dumbell military press 4 sets 10 reps each, cable shrugs 3 sets 10 reps each, dumbell lateral raises 3 sets 10 reps each, smith machine deltoid presses 3 sets 10 reps each, dumbell shrugs 3 sets 10 reps each
Wednesday-wide grip pulldowns 4 sets 10 reps each, 2 sets of pullups, seated cable rows 3 sets 10 reps each, lying t bar rows 3 sets 10 reps each, ez bar concentration curls 4 sets 10 reps each, hammer curls 3 sets 10 reps each, single arm preacher curls 3 sets 10 reps each
1. Squats 3x10, SLDL 3x10, standing calf raise 3x12 once a week only and no sets done to failure. Start out with 2 sets each only the first workout or two, then go to 3 sets and if you want add more after that.
2. just do not do any direct arm work then.
Also do not train delts the day before or after chest, do them on the same day or keep them at least 2 days ( 48 hours) appart.
_____________________________
If you can bench press more than you can squat you should be ashamed.
(in reply to dawgg912)
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RE: I need help with routine and leg workout! - 8/1/2007 11:35:51 AM
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dawgg912
Posts: 2
Joined: 7/31/2007
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Thanks, arent stiff leg deadlifts for back?
do you mean dont even work out arms?
(in reply to JeffKing)
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RE: I need help with routine and leg workout! - 8/1/2007 3:05:17 PM
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existent
Posts: 298
Joined: 7/9/2007
Status: offline
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stiff leg deadlifts work your hamstrings as welll as your lower back. but I believe mostly hamstrings.
and from what JeffKing said; you work your arms when you work your chest and back, so you don't do any extra exercise for your arms since you don't want them to grow faster than your chest...
(in reply to dawgg912)
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RE: I need help with routine and leg workout! - 8/1/2007 4:07:55 PM
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JeffKing
Posts: 495
Joined: 2/3/2007
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quote:
ORIGINAL: dawgg912
Thanks, arent stiff leg deadlifts for back?
do you mean dont even work out arms?
SLDL work hamstrings and low back
As for arms do what your goals require.
_____________________________
If you can bench press more than you can squat you should be ashamed.
(in reply to dawgg912)
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RE: I need help with routine and leg workout! - 8/10/2007 2:11:46 PM
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dbackle
Posts: 5
Joined: 8/10/2007
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When talking about legs, don't forget lunges. Ronny Coleman does them religiously.
(in reply to dawgg912)
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RE: I need help with routine and leg workout! - 8/10/2007 10:14:11 PM
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Wyrms
Posts: 3109
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline
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quote:
ORIGINAL: JeffKing
quote:
ORIGINAL: dawgg912
Thanks, arent stiff leg deadlifts for back?
do you mean dont even work out arms?
SLDL work hamstrings and low back
So does Leg Curls. 
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
You are a fading dream, but one that has been touched by reality...
Run, dream. Run on into the daylight.
And walk into reality.
(in reply to JeffKing)
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RE: I need help with routine and leg workout! - 8/11/2007 8:28:47 PM
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Nm0ney34
Posts: 1036
Joined: 11/19/2006
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SLDL, I feel work your hammy's more. I started going to a new gym and they dont have a hex bar to dead lift, so I decided to try SLDL in place...and yeah, I felt it alot more in the legs.
OP
1.) Just jump into light reps of squats, it will suck at first, it always does for people who just start squating or who go back to it after a long time off. Your gonna be sore, but it will be worth it.
as for a leg routine, mine usually consists of
Squats
Leg press
Calf raises on the leg press
Standing calf raises
Lunges
My gym doesnt have any leg curl machines...=/ but you can throw those in there. I would def. recommend incorporating any/all of those into your routine.
2.) Yes this is possible, just dont work your arms as much if you dont want them to grow.
Your arms should get enough attention being worked by chest - tricepts, and things like pullups/back - bicepts. There secondary muscles in those lifts and still get targeted to a degree.
Hope it helps, good luck!
(in reply to Wyrms)
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