FM 16 Legs and Biceps
1
Leg Extensions
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
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 the weight as you go last rep should always be a struggle, then you know the weight is good.
2
Seated Leg Curl
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
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 the weight as you go last rep should always be a struggle, then you know the weight is good.
3
Leg Press
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
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.
Rep information
Position feet 6 inches apart at bottom of platform. This is quad exercise so keep butt on chair and no need to let legs come down more than 90 degrees.
4
Leg Press
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Feet wide and high with this one. feet should be slightly flailed like a duck so toes are almost off the platform. Use light weight and go as deep as possible. Have the feeling of your knees hitting your shoulders on the way down. This is for Butt and Glutes. This is where you should feel the stretch at the bottom if done correctly.
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.
5
Walking Lunge With Overhead Weight
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Follow instructions below.
25 Reps
25 Reps
25 Reps
25 Reps
Select a plate that you’re able to hold overhead for a time of at least 30 seconds. Grasping the plate with both hands, raise it overhead until your arms are fully extended. Stand with your feet shoulder-width apart, arms fully extended overhead. This will be your starting position. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat for recommended number of repetitions.
6
One Arm Dumbbell Preacher Curl
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Increase the weight as you go last rep should always be a struggle, then you know the weight is good.
15 Reps
15 Reps
15 Reps
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions. Switch arms and repeat the movement. Variations: You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.
7
Standing Biceps Cable Curl
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. Variation: You can also perform this movement using an E-Z barbell attachment or single handles.
Rep information
Follow instructions below.
8
Walking, Treadmill
Warm up sets =
0 Warm up sets
Working sets =
1 Working set
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
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