3-Day a Week Workout: Wednesday
Day 2 of this workout regimen concentrates on the quads, hamstrings, calves, and abs. Begin with a thorough warm-up that will elevate your heart rate and wake your muscles up. You may want to do a little stretching before you start lifting. After each set, take 50-60 seconds rest and then start the next set. After each specific exercise, take the same 50-60 seconds; it may take a little longer to get the weights or machine set for the next exercise so don’t worry if you can’t keep to under a minute for rest. If you don’t have access to the machines then most of these exercises can easily be replaced with dumbbell or barbell exercises. The specific exercises are:
- Quads
- Leg Press Machine: 4@8-15
- Leg Extension Machine: 3@10-15
- Lunges: 3@10-15
- Hamstrings
- Seated Leg Curl: 3@10-15
- Lying Leg Curl: 3@10-15
- Calves
- Standing Calf Raise: 3@15-20
- Seated Calf Raise: 3@15-20
- Abs
- Crunch Machine: 4@20-40
- Swiss Ball Leg Raises: 4@20-40
The number of sets is followed by the number of repetitions to do for each set. So, 4@6-10 would be 6 to 10 reps for each of 4 sets.
This is a part of one of my 3-Day a Week Workout Regimens.
Throw some barbell squats in there with the lunges!
If I work squats into this workout, then I would probably replace the leg press machine with them.
Blaine, I realise we have different goals, I’m just curious -- what sort of weight are you using with these exercises?
I am pushing about 300 pounds for the leg press, 125 for the extension, 90 for the curls, 200 for the calves, and 100 pounds on the crunch machine. I think the swiss ball weighs maybe 8 or 12 ounces, heh. (Note that anybody that tries to follow any workouts I post should determine their own weights since they may not be able to push what I do, or they may not get enough of a workout and should push more; consult a personal trainer if you aren’t sure)
[...] I detailed my 3 day per week regimen: Monday, Wednesday, and Friday. I think that it is fair to note that while that workout regimen worked for me at the time, I do not plan on ever revisiting it since I have seen much better results from avoiding machines and sticking entirely to free weights and pulleys. [...]