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  • BBMG - Week 1-4 Legs

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    Ruby Chang
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    This document provides a leg workout routine that spans 4 weeks. It includes exercises like Romanian deadlifts, goblet squats, lying leg curls, split squats, wide stance leg presses, and single leg deadlifts. There is also a glute pumper circuit using resistance bands that involves exercises like monster walks, wall sits, single leg lying lifts, bird dogs, glute bridges, squats, and quadruped straight leg lifts to be done for 30 minutes.

    Original Description:

    Body by MG Weight Lifting Guide Weeks 1-4 for Legs

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    This document provides a leg workout routine that spans 4 weeks. It includes exercises like Romanian deadlifts, goblet squats, lying leg curls, split squats, wide stance leg presses, and single leg deadlifts. There is also a glute pumper circuit using resistance bands that involves exercises like monster walks, wall sits, single leg lying lifts, bird dogs, glute bridges, squats, and quadruped straight leg lifts to be done for 30 minutes.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    31 views4 pages

    BBMG - Week 1-4 Legs

    Uploaded by

    Ruby Chang
    This document provides a leg workout routine that spans 4 weeks. It includes exercises like Romanian deadlifts, goblet squats, lying leg curls, split squats, wide stance leg presses, and single leg deadlifts. There is also a glute pumper circuit using resistance bands that involves exercises like monster walks, wall sits, single leg lying lifts, bird dogs, glute bridges, squats, and quadruped straight leg lifts to be done for 30 minutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    Week 1-4 Monday LEGS

    WARM UP + DYNAMIC STRETCH


    Set Type Exercise Set x Equipment Weight Execution
    Reps (KG)

    Romanian
    Standard Dumbbell 3x12 Dumbbells 8-14
    Deadlift

    4-3-1
    Goblet Dumbells
    3x12 15-20
    Squat (can (Box)
    use box)

    Superset

    Lying Leg Leg Curl


    3x12 10-20
    Curl Machine

    3x12
    Step
    Superset Split Squat Each 5-10
    Dumbbells
    Leg
    Fitball Curl 3x25 Fitball Mat -

    Plate
    Wide 20-60
    Loaded Leg
    Stance Leg 3x12 Plates
    Press
    Press Only
    Machine

    Superset

    3x12
    Single Leg
    Each Kettlebell 10-18
    Deadlift
    Leg

    COOL DOWN + STATIC STRETCH


    GLUTE PUMPER RESISTANCE BAND 1 (AMRAP – as many rounds as possible in 30 mins)
    WARM UP + DYNAMIC STRETCH
    Resistance Exercise Reps Execution
    Band Type

    SKLZ RED MONSTER


    40 STEPS
    MINI BAND WALKS

    60
    SKLZ RED
    WALL SIT SECOND
    MINI BAND
    S

    SLING
    SINGLE LEG 20 EACH
    SHOT HIP
    LYING LIFT LEG
    CIRCLE

    ANKLE
    15 EACH
    WEIGHTS BIRD DOG
    SIDE
    (OPTIONAL
    SLING
    GLUTE
    SHOT HIP 20
    BRIDGE
    CIRCLE

    SKLZ BLACK
    SQUATS 20
    MINI BAND

    SKLZ QUADRUPE
    15 EACH
    YELLOW D STRAIGHT
    LEAG
    MINI BAND LEG LIFT

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