BUL­GAR­IAN SPLIT SQUAT

Men's Fitness - - Tension Workout -

3

SETS REPS

12 EACH SIDE

Stand with a bench be­hind you and a bar­bell on your up­per back. Rest the top of one foot on the bench. Lower un­til your front thigh is par­al­lel to the floor with­out your back knee touch­ing the floor. Hold the stretch at the bot­tom, then push back up through your front leg, squeez­ing your quads at the top. Per­form 12 reps, rest for 30 sec­onds, then re­peat on the other leg.

6 SIN­GLE­LEG CALF RAISE

3 EACH SIDE

SETS REPS

20

Hold­ing dumb­bells, raise one foot off the floor. Then raise your other heel, squeez­ing your calf mus­cle at the top. Lower with­out let­ting your heel touch the floor. If you reach fail­ure be­fore 20 reps, do the re­main­ing reps with­out weight. Per­form 20 reps, rest for 30sec and re­peat on the other leg.

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