Gym - Lower Body & Back
You recently completed a push day focusing on chest, shoulders, and triceps. Today's session targets the lower body and back to promote balanced muscle growth and strength.
Warmup
(3)Rowing Machine
Maintain a steady pace at 50-60% maximum heart rate. Focus on driving through the legs and pulling the handle toward your midsection to engage the back.
Dynamic Leg Swings
Weight is 0. Stand next to a wall for support and swing one leg forward and backward, then side to side, to loosen the hips.
Cat-Cow Stretch
Weight is 0. On hands and knees, alternate between arching your back and tucking your chin, then dipping your back and looking up.
Main Workout
(7)Barbell Squat
Weight is total bar weight. Place the barbell across your upper traps, keep your chest up, and squat down until your thighs are parallel to the floor before driving back up.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a slight knee bend, pull the bar toward your lower ribs, and squeeze your shoulder blades together.
Dumbbell Single Arm Row
Weight is per dumbbell. Place one hand and knee on a bench, pull the dumbbell toward your hip while keeping your elbow tucked, then lower with control.
Leg Extension
Weight is total stack weight. Sit in the machine and extend your legs fully, squeezing your quadriceps at the top of the movement.
Seated Leg Curl
Weight is total stack weight. Contract your hamstrings to pull the weight down toward the back of your thighs, then return slowly to the start position.
Cable Face Pull
Weight is per side of the cable. Pull the rope toward your forehead, pulling the ends apart and flaring your elbows to engage the upper back and rear delts.
Seated Calf Raise (Machine)
Sit on the machine with the balls of your feet on the platform and heels hanging off. Position the padded lever across your lower thighs and release the safety bar. Lower your heels as far as possible to feel a deep stretch in your calves. Press through the balls of your feet to lift the weight as high as you can, squeezing your calves at the peak. Lower slowly back to the starting stretch position.
Cooldown
(3)Seated Hamstring Stretch
Weight is 0. Sit on the floor with one leg extended and reach toward your toes, holding the position to feel a gentle stretch.
Standing Quad Stretch
Weight is 0. Stand on one leg and pull your other heel toward your glutes, keeping your knees together and chest upright.
Child's Pose
Weight is 0. Kneel on the floor, sit back on your heels, and reach your arms forward to stretch your lower back and lats.
User Feedback
I hate calf exercises