FM 12 Leg Day
So below is your own personal workout plan. It has been set up to suit the equipment in Extreme gym so it is very detailed as far as hitting exact muscle groups. As mentioned, your body is pretty balanced with the exception of your upper chest a so the following plan has been set up to accommodate. The trainer at the gym will show you exactly how to perform each exercise so don’t panic if it looks like hieroglyphics to you
Make sure you write the below down in a book and show to your trainer for first workout day.
Ideally you would go 2 days on 1 day off 2 days on. Having said that, as someone just getting started you could pretty much train every day at the moment as your power of recovery will be very high. If you do train more than 4 days a week just remember to always complete the workouts in order. If you finish day 4 and you feel you don’t want a day off then straight into day 1 again the following day. REMEMBER! On all training days make sure you eat from the training day food menu. On rest days eat from rest day plan. If you change timing of a workout day make sure you keep pre and post work out meals before and after workouts. Other meals can be juggled if it’s not an everyday occurrence.
Your 4 day workout split is as follows…..
Perform each exercise 4 times unless stated otherwise.
Take no more than 60 seconds between sets.
Take 90 seconds between exercises.
Perform each set in the 12-15 rep range.
Log your weights and numbers each session in a log book. If you can perform the last exercise for 15 reps, the weight is too light and must be increased the next session.
Don’t get angry at your trainer for pushing you because I asked him too.
1
Leg Extensions
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
Increase weight with each set. The correct weight means last rep will be a real struggle.
2
Seated Leg Curl
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions. Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear. Variations: Since you have three foot positions you have in reality three exercises.
Rep information
Increase weight with each set. The correct weight means last rep will be a real struggle.
3
Single-Leg Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee. Complete all repetitions for one leg before switching to the other.
Rep information
Increase weight with each set. The correct weight means last rep will be a real struggle.
4
Narrow Stance Leg Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Increase weight with each set. The correct weight means last rep will be a real struggle. (quad dominant exercise, ass on chair DON’T go past 90 degrees)
15 Reps
15 Reps
15 Reps
15 Reps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.
5
Leg Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
15 Reps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded. Caution: Always check to make sure that when you re-rack the weight the platform is securely locked. Variations: All foot stance variations described in the foot stance section.
6
Calf Press
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Keep weight the same throughout. Last REP and real Struggle remember.
25 Reps
25 Reps
25 Reps
25 Reps
Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform. Select an appropriate weight, and grasp the handles. This will be your starting position. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible. After a brief pause, reverse the motion and repeat.
7
Thigh Adductor
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them towards each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.
Rep information
Follow instructions below.
8
Thigh Abductor
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions.
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information