New Workout – Legs & Biceps Blaster

USS Bataan (LHD 5)_140420-M-HZ646-126This is a log of workouts that I try in my studio, here I trained Legs & Biceps.  Give the workout a crack…..

Warm up – Iron Cross Ring training.  I’ve just started training the Iron cross on Rings, currently I’m using resistance bands attached to each ring to aid my training.  I completed 8, 10 second holds.  The key to training the Iron Cross is not to over-train as it’s easy to injure yourself if you’re careless.

1 – Back Squat

Sets – 8

Reps – 8

2 – Front Squat

Sets – 3

Reps – 10

3a – Leg Curl Machine

8 reps with a 2 second pause at peak contraction

8 reps explosive concentric phase

8 reps bottom partial reps

3b – Hack Squat

8 reps with a 5 second eccentric phase

3c – Leg Extension Machine

8 reps with a 2 second pause at peak contraction

8 reps full range

3d – Leg Press

8 reps full range

Repeat 3 times

D1 Barbell Deadlift

8 reps with a 5 second eccentric phase

8 reps full range normal pace

D2 – Walking Dumbbell Lunges

10 reps each leg

Repeat this superset 3 times.

I then moved onto Biceps.

E1 – Barbell Curl

10 full reps then

10 top partial reps then,

10 bottom partial reps

E2 – Dumbbell Hammer Curls

10 reps then drop the weight and do 10 more reps

E3 – Incline Dumbbell Curl

10 reps with a 3 second eccentric phase

E4 – EZ Bar Preacher Curl

6 reps full range

6 reps top partial reps

6 reps bottom partials.

I managed 4 rounds give it a go, happy lifting!

 

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