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Leg Workout

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Leg Workout
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SAMPLE EXERCISE PROGRAMS

A. Exercise your complete body every other day, up to three times a week. The one day rest enables your body to recover from the previous workout.

B. Alternate your daily workouts. One day isolate the upper body exercises, and the next day perform the lower body exercises.

It is important to first establish specific and realistic goals. You should determine your long term goal and then set a series of short term goals that will help you attain your long term goal. For maximum results, follow a complete fitness program that includes proper nutrition, aerobic exercise and strength training.

SAMPLE TRAINING METHODS

1. FOR MUSCULAR ENDURANCE & DEFINITION:
This training method incorporates achieving and maintaining a high cardiovascular (heart) rate and helps burn away excess fatty tissue. It also adds muscle definition and muscular endurance to your entire body. Exercises are most commonly performed for 15 to 20 repetitions and 3 to 4 sets using a light to moderate weight. The rest period between sets should be about 30 seconds. These short rest intervals will help maintain an elevated heart rate and prevent the muscles from cooling down.

2. FOR STRENGTH:
This type of training is the most popular of the three and is designed specifically for increasing strength throughout the muscle and the muscle-tendon junction. This type of training is especially important for athletes. Normally, exercises are performed using moderate to heavy weight for 8 to 12 repetitions and 2 to 3 sets. The rest period between sets should be from 60 to 90 seconds. This allows a degree of muscle recovery before you hit them again.

3. FOR POWER & MUSCLE MASS:
This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter. The weights used are heavy – this shocks the muscles and stimulates a more rapid increase in muscle size. Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weight. The rest period between sets should be 3 to 4 minutes. The prolonged rest periods allow ample time for recovery between sets.

A repetition is defined as one complete movement from the starting position, through the full range of motion, and back to the starting position. A set is defined as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for each exercise that is easily performed for the full range of motion. Learn to feel your body’s responses and change your program and training method accordingly. See Owner’s Manual for more information.

The following exercises were preformed on the Body-Solid G5S Home Gym, but should apply to any selectorized home gym system.

Leg-1 Leg Press
(quadriceps, hamstrings, & glutes)
  1. . Insert pin into weight stack at desired resistance level.
  2. Adjust back pad to desired starting position.
  3. . Sit comfortably on seat pad with your back flat against the back pad and your feet securely against the press plate.
  4. Grasp the handles at your sides for balance and stability.
  5. Using leg muscles, slowly press the foot plate until your legs are extended. Do not lock-out your knees.
  6. Pause for a moment, then slowly return to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.
Leg-2 Leg Extension
(quadriceps)
  1. Insert pin into weight stack at desired resistance level and adjust Press Arm to Storage position.
  2. Sit comfortably on seat pad. Place knees over the top roller pads and hook your feet under the bottom leg pads.
  3. Using Quadricep strength, extend your feet outward and upward until your legs are fully extended.
  4. Pause for a moment, then slowly return your feet back along the same arc, to the starting position. Repeat movement.
  5. Exhale on exertion, inhale on return motion.
Leg-3 Standing Leg Curl
(hamstrings & leg biceps)
  1. Insert pin into weight stack at desired resistance level.
  2. Stand facing machine and hook your left heel under the bottom leg pad with left knee positioned slightly below the top roller pad. Adjust the back pad and / or Press Arm and grasp for stability during exercise movement.
  3. Use Hamstring strength to pull and curl your left foot upward, bending your knee as much as possible.
  4. Pause for a moment, then slowly return to the starting position. Repeat movement.
  5. Exhale on exertion, inhale on return motion.
  6. Change sides and repeat with opposite leg.
Leg-4 Calf Press
  1. Insert pin into weight stack at desired resistance level.
  2. Adjust back pad to desired position.
  3. Sit comfortably on seat pad with your back flat against the back pad and the balls of your feet on the bottom portion of the press plate.
  4. Grasp the handles at your sides for balance and stability.
  5. Extend your legs and hold them in this position throughout the exercise. Do not lock-out your knees.
  6. Flex your toes forward as far as you comfortably can, hold that position for a moment and return to the furthest back position you comfortably can.
  7. Exhale on exertion, inhale on return motion.

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