Get Massive & Look lean and mean

This is Your Lower Body Workout

Warm Up

2-3 minutes on a bike or rower or anything cardio to warm up your body. Then 1-2 minutes of loosening up stretches, circling arms etc. 

Leg Press Machine 

4 Sets

Set 1: 12 reps

Medium weight but last 2 reps should be hard

Set 2: 10 reps

Medium to heavy weight and last 2 reps are hard

Set 3: 8 reps

Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results. 

Set 4: 6 reps

Same weight as set 3, just get it done - work hard

Body Weight Lunges 

3 Sets

Set 1: 20 reps total (Left then Right)

No weights required but good form

Set 2: 15 reps

Walking Lunges (find a place and walk lunge one and then two and so on up and down steetch of carpet/matting. If no room same as set 1. 

Set 3: 10 reps

Left leg lead first all 10 then right leg lead all 10

2-3 minute water break - REST before next exercise

Hamstring Curl Machine

2 Sets

Set 1: 10 reps

Medium weight but last 2 reps should feel hard

Set 2: 12 reps

Same weight but squeeze out 2 more reps

REST 2-3 MINS

ABS

3 Sets (30 secs between sets)

Set 1: 12 reps

Straight forward crunches

Set 2: 12 reps

Crunches with legs in air, 90 degrees at knees

Set 3: 12 reps

Reverse crunches. Crunch position legs in air but pull knees into tummy instead of head off the floor. 

REST FOR 30 SECS

REPEAT ALL 3 SETS AGAIN BUT 10 REPS REST FOR 30 SECS & REPEAT FOR 8 REPS. 

To Finish

Plank

30 secs on phone

Rest for 15 secs

45 secs

Rest of 15 secs

1 min hold

DONE!

Cardio of time to finish
20 mins steady state meaning constant good pace any equipment. 

© 2019 BY DARREN TEBBENHAM 

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