As a WBFF competitor, I have to sport shapely legs that showcase a certain amount of definition and feathering. Leg Press - 100 reps in 5 minutes; Incline Bench Press - 50 reps in 5 minutes; Barbell Rows - 50 reps in 5 minutes; Military Press - 50 reps in 5 minutes; Superset Pairings. However, add variety to that superset by asking clients to rotate the leg outward (toes in) from the hip to isolate the vastus lateralis or inward (toes out) to isolate the vastus medialis. Leg Press (close) – superset with below: 4 x 12 Leg Press (regular) 4 x 12 Leg Extensions 4 x 15 Leg Curls 4 x 15 Leg Workout 2. One criterion in the fitness category is to show nice definition in your hamstrings, glutes, and, of course, calves. Follow the steps below for this leg curl: Lie on your back on the floor with your leg elevated on a Swiss ball. The supine hip thrust is a bodyweight exercise that works your glutes. Glute-Ham Raise / Leg Press. Superset 1: Leg Extensions & Leg Curls. Rather than focusing just on growth, these exercises serve as more of a warm-up, designed to insulate your knee joints. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. If you are already laying down there, you might as well get some extra work in. This is called a pre-exhaust superset. During each rep hold for 2 seconds at the top of the movement, 3 seconds to return to the starting position, and 2 seconds to the top of the movement (2:3:2). You can actually blast the calves directly in a superset after doing the leg press by having just your toes on the bottom of the foot pad and pressing out with just your toes. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions. Try these non-competing supersets: Deadlifts and Pulldowns; Squats and Pull Ups; Bent-over Row and Parallel Bar Dips; Standing Press and Hanging Leg Raises or Purchase AudioBook & Ebook lifetime Access Get … Nautilus Glute Leg Press Superset with Glute Thrusts Read More » However, doing Swiss ball rollouts, suspended fallouts, or hanging leg raises does nothing but decrease your potential core strength. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! rest; Leg Press triset with. Squat as low as possible, keeping the left leg straight and holding for two seconds. Leg Extension; Seated Leg Curl: 4 sets, 12 reps, 3 min. Twisting Crunch: 4 sets, 15 rest, 2 min. Switch sides.PRESCRIPTION: 2 sets of 10 reps (per side). In the superset group, subjects alternated between the two exercises whereas in the traditional set group the subjects first did 3 sets of bench press … Superset No. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. The caveat is you’re going to burn those legs out at the end with some rest-pause sets using the close foot position on leg press. Superset Three: Supine Hip Thrust and Leg Press. Your last main leg exercise is the mighty leg press! All you need is a Swiss ball and you’re good to go! If you hit 25 reps, go up 25 or 45 pounds per side. Chest + Back. Front Squat / Parallel Bar Dips. How Long to Rest for Your Specific Goals. Calves: Leg Press Calve Raises Superset with Standing Dumbbell Calve Raises, or Standing Machine Calve Raises Superset with Seated Calve Raises. Place your … Leg press machine refers to the device used in performing this exercise. Hack Squat; Lying Leg Curl: 3 sets, 10 reps, 3 min. Single-Arm Kettlebell Clean and Press. Deadlift / Dumbbell Floor Press. The leg extension gets a bad rap among lifters and while it isn't a great mass building movement, it's very effective when supersetted with the leg press. 2. Here we’ll stick to the machines for lower body training, so naturally you’ll begin with leg presses and focus on completing a full range of motion. I see this superset (or ones like it) a lot: a core isolation exercise paired with a big movement like squats, deadlifts, or standing press. Bicycle Crunches 3 sets of 15-25 reps. Crunches 3 sets of 15-25 reps rest; Standing Calf Raise superset with. Superset Onslaught! Seated Leg Curls 3 sets of 12-15 reps. Superset #3. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Featured exercises include paused squats, dumbbell stiff leg … The Swiss ball leg curl is one of the best hamstring exercises you can do at home. Supersets from categories #2 and #3 are fine to do, and if anything, category #3 superset (Agonist-Antagonist) may … For example, a leg extension and a leg curl, or a bench press and a row. Back Squat / Chin Up. This week Trainer Hailey from our Bothell club, shows you a Leg Press Foot Positions for More Mass and Definition. A unique and slightly more advanced compound exercise to pair with cycling is the angled leg press. Decline Situp (weighted): 3 sets, 15 reps 2 min. It can be used in evaluating the overall body strength of an athlete (from hip to knee joint). Get Instant Access $14.95! Superset 1: shoulder press with dumbbell (4 sets, 10 reps) goblet squat with dumbbell (4 sets, 20 reps) Superset 2: leg push down (3*20) upright row with dumbbell (3*15) calf raise (3*20) Superset 3: split squat on bench (3*12) upright row with short bar (3*10) Shoulders and Back Superset. For each superset pairing, rest about 2-3 minutes between sets. 1. Keep going until you just miss 25 reps. 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