It’s Monday morning as well as your headed to a health club. Like Groundhog’s Day, National Chest Day, is constantly on the repeat itself over and over. Why males are so fascinated with chest is right there using the world’s toughest riddles. While for most missing a gym day is no problem, it is simply understood you don’t miss chest day. You simply don’t.
By far Monday is the gym’s biggest day, in terms of members showing up, after which it drops slowly each succeeding day, right through Sunday.
Well, given its ” National Chest Day “, I have been spending time writing, performing and eventually publishing, some workouts. You heard right, I’ve made a little gift for you – a new workout, actually two workouts. No, not chest.
Take the mirror test and attack the weak spots detected. A high level guy and have been training 6 months or six years, I guarantee you it isn’t chest. Go on, and appear below your waist. See the above long things having a nice set of Nike’s at the end. Allow me to introduce you: they are your legs! I know they seem to be mismatched with your upper body.
At the extreme some guys start to look similar to a rooster – that’s a big puffy chest, and legs with the girth of a newborn calf.
Well, cowboy that isn’t how you ride!
If you’ve been practicing over a year consistently, I have a message for you – stop. It’s time to get under that squat bar and release some serious testosterone. And let me just say: one day is not good enough. The leg 360 and leg 500 should be practiced inside the same week.
The 360 is recognized as huge day and also the 500 an easy day. If you’re just starting out, just follow the exercise and it is given rep count, however for starters limit you to ultimately two sets. Every week or two based on results add another set.
Please safety first
If you haven’t were built with a physical by a physician within the last Twelve months, get that smartphone and obtain it done. Remember, the two leg routines below (360 and 500) are advanced workouts. Once you pound with the leg section don’t quit, you still have shoulders and abs to visit.
Well, that’s enough reading for the time being, off you go. And, this Monday and in all likelihood Thursday, do whatever it takes to conquer that primordial drive to pound your chest, and instead put some weight with that back and squat baby, squat.
WEIGHT | REPS/SETS | VOLUME | |
Back Squat | 100% BW/140%/175%/140%/100% | 10 x 5 | 50 |
Front Squat | 50% BW/70%/90%/70%/50% | 10 X 5 | 50 |
DB Alternate Lunges | 20% BW/30%/40%/30%/20% | 10 x 5 | 50 |
Deadlifts + | 50% BW/70%/90%/70%/50% | 10 x 5 | 50 |
Leg Press +
Leg Ext |
Plate machine failure at 10 reps
Plate machine failure at 10 reps |
10 x 5
10 x 5 |
50
50 |
Calf Raises | ? BW on barbell on back | 20 x 3 | 60 |
Volume | 360 |
WEIGHT | REPS/SETS | VOLUME | |
Back Squat | Full BW on Bar | 10 x 10 | 100 |
Front Squat | ? /BW on Bar | 10 x 10 | 100 |
Alternate Lunges BB | ? /BW on Bar | 5 x 20 | 100 |
Deadlifts | ? /BW on Bar | 5 x 20 | 100 |
DB Step-ups | 20% of BW | 5 x 20 | 100 |
Leg Volume | 500 | ||