Guaranteed Gains - Lower 1 - LEGS / GLUTES / CALVES / ABS

Routine Description

LOWER 1 will completely annihilate your Quads, Hamstrings, Glutes, Calves & Abs. Remember that ANY time you have to do LESS repetitions, this means you have to INCREASE the weight in order to properly overload with the exercise. Training your legs will set the foundation for your entire body so I want you to lay every last bit of energy out on the gym floor!

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells
5. Cables

List Of Exercises:

EXERCISE                              SETS                   REPS*                    REST

Squat                                          8             8, 8, 8, 8, 6, 6, 6, 4           2 min

Romanian Deadlift                     5                           8                         90 sec

Barbell Glute Bridge                  5                   8, 8, 6, 6, 6                  60 sec

Standing Calf Raise                   5                15, 15, 12, 8, 8               90 sec

ABS            

Ab Pulldown                              5                          12                       60 sec.

Standing Oblique Crunch          4                   12 per side                60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to INCREASE the weight a bit in order to approach failure towards the end of the set.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! You CANNOT out-train a bad diet.