Work­out 3 LEGS AND ABS

Men's Fitness - - Trainer | Main Workout -

1 BACK SQUAT

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Stand tall, hold­ing a bar across the back of your shoul­ders. Keep­ing your chest up and core braced, squat down as deep as you can. Drive back up through your heels to re­turn to the start.

2 GOOD MORN­ING

Sets 5 Reps 10 Tempo 2010 Rest 90sec

Stand tall hold­ing a light bar­bell across the backs of your shoul­ders, feet shoul­der hor­i­zon­tal. width apart. With your core braced, bend for­wards slowly from the hips, as far as your ham­strings al­low but not past Re­turn to the start.

3 GLUTE BRIDGE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Sit with your up­per back sup­ported on a bench, hold­ing a bar­bell across the tops of your thighs. Thrust your hips up and squeeze your glutes at the top, then re­turn to the start.

4 FRONT SQUAT

Sets 4 Reps 12 Tempo 2110 Rest 60sec

Stand tall, hold­ing a bar across the front of your shoul­ders with el­bows up. Keep­ing your core braced, squat down as deep as you can. Drive back up through your heels to re­turn to the start.

5 BAR­BELL ROLL OUT

Sets 4 Reps 6-12 Tempo 2111 Rest 90sec

Kneel on the floor, hold­ing a bar­bell with both hands. Roll the bar for­wards so you lower your torso, keep­ing your core braced. Then use your abs mus­cles to re­turn to the start.

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