Beginners LOWER BODY Workout Program

February 19, 2012   chrisandian   25 Comments
Mega Deal on Nutrisport 90+ Protein 5Kg Chocolate get it here Beginners LOWER BODY Workout Program

Check Out My Advanced 3 Day Split Routine: www.youtube.com Workout Summary: For each of these exercises do 3 sets of 10 reps. Purposely use light weights that you know you can handle without too much struggle. The most important thing at this stage is to be consistent with going to the gym and working all the major muscle groups. So just start off light and increase the weights gradually over time. Strive to increase the weights by 5-10 pounds per week. And for the bodyweight exercises strive to get more reps each week. With the exercises I want you to do “Jump Sets” where you alternate back and forth between agonist and antagonist muscle groups. So do your 1st set of leg press, and then do your 1st set of bodyweight squats. Then do your 2nd set of leg press, and then do your 2nd set of bodyweight squats. Keep alternating them back and forth, resting 1-2 minutes between sets. Do the same for the leg extensions and the leg curls. And do the same with the standing calve raises and the hyper extensions. Now if you happen to be working out at a very busy gym and can’t hold up 2 pieces of equipment at the same time, it’s ok to do all your sets for one exercise before moving on to the next one. But ideally try to do “Jump Sets” and work them back and forth. You can see the first video, the Upper Body Workout at: www.youtube.com This will be the workout split: Day 1: Upper Body Workout Day 2: Rest Day 3: Lower Body Workout Day 4: Rest Day 5: Repeat… It doesn’t matter what days …
Video Rating: 4 / 5

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Posted in: Leg Workout Exercises   Tags: , , , ,

25 Responses to Beginners LOWER BODY Workout Program

  1. coolkid92003 says:
    February 19, 2012 at 10:02 am

    Hey lee , I’ve been lifting for almost a year now and i can max 205 on bench, bit I want my max to be 225 , what do u think my sets and reps should be? What weight? Like 4×5 @185lbs or higher reps and lower weight? Thanks

    Reply
  2. leemhayward says:
    February 19, 2012 at 10:41 am

    @Deady2012
    Sure, I’m always adding new videos.

    Reply
  3. Deady2012 says:
    February 19, 2012 at 10:50 am

    Are you going to be doing a Hardcore Bodybuilding routine for after your ‘advanced’ programme :).

    Reply
  4. LOzidaneVE says:
    February 19, 2012 at 10:58 am

    you’re greatest I could find in youtube

    Reply
  5. Georg3s says:
    February 19, 2012 at 11:06 am

    guys the calve raises excercise is very good if its maked right, do the gironda program the 10×10 (10 series by 10 reps) with 15 seconds of rest ts very effective (ask scwarzenegger) ps. sorry for my english, it wasnt my 1st language

    Reply
  6. Standinthefarq says:
    February 19, 2012 at 12:04 pm

    Thanks for the tips Mr. Hayward. Your videos have been a great help for me since i’ve started at my local gym.

    New Zealand.

    Reply
  7. leemhayward says:
    February 19, 2012 at 12:30 pm

    @GWprojects
    That’s fine, if you need to elevate your heels do it. Some guys also wear work boots (or special squat shoes) with elevated heels when squatting to accomplish the same thing.

    Reply
  8. leemhayward says:
    February 19, 2012 at 1:20 pm

    @ellankih
    Good mornings are a good alternative for both of these moves. I’ve actually got a good morning video that I’ll be sharing within the next few days…. Stay tuned for that!

    Reply
  9. leemhayward says:
    February 19, 2012 at 2:07 pm

    @Kaushikstealth
    You can check out my Arm Workout Playlists. There are some gripper and forearm exercises shown in the videos there.

    Reply
  10. Kaushikstealth says:
    February 19, 2012 at 2:55 pm

    Hey LEE! I have already subscribed to your videos a long time back; and you are the best coach for muscle training; but I WANT A VIDEO ON HOW TO BUILD FOREARM MUSCLES WITH GRIPPERS AND DUMBBELLS…………….. please it will do good help for me and others.. :D

    Reply
  11. ellankih says:
    February 19, 2012 at 3:17 pm

    Great video Lee. We dont have Lying leg curls machine, Hyper extension in our gym, Do you have any alternative for that Lee?

    Reply
  12. GWprojects says:
    February 19, 2012 at 3:54 pm

    Hey, I’ve been trying to include more bar bell square into my lower body workout but I can’t seem to get all the way parallel without my heels raising off the ground because I have long legs. Some guys have told me to try squatting with 5lb plates under my heels. I’ve found that this works, but I’ve been advised against this because it puts more pressure on your knees. Do you have any advice on how to get some more flexibility in my hips and ankles so I can do squats with better form?

    Reply
  13. hockeymaster12345 says:
    February 19, 2012 at 4:38 pm

    I like how you put time and effort into answering your fans.

    Reply
  14. paulleysway says:
    February 19, 2012 at 4:58 pm

    Thanks so much !

    Reply
  15. leemhayward says:
    February 19, 2012 at 5:13 pm

    @jcrsix1
    That would be pretty awkward to organize and set up. It’s bad enough bringing in a camera to the gym, let along setting up a computer, etc. to capture live video.

    Reply
  16. leemhayward says:
    February 19, 2012 at 6:11 pm

    @Getmusclequick
    I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.

    Reply
  17. leemhayward says:
    February 19, 2012 at 6:24 pm

    @Getmusclequick
    I personally prefer to do full squats for maximum leg development. For the most part guys who regularly do full squats in their workouts have the best leg development.

    Reply
  18. leemhayward says:
    February 19, 2012 at 6:30 pm

    @CluckcluckPow
    You should be able to do a full squat with or without weight. It’s just a flexablity and technique issue. But as long as you can do deep squats with a bar that’s good.

    Reply
  19. leemhayward says:
    February 19, 2012 at 6:51 pm

    @paccalinlouis
    The most I’d recommend you workout is 2 days on, then take 1 day off. Taking days to rest and recover is important to making consistent progress over the long term. The workout just stimulates muscle growth, but your body doesn’t actually grow while you are in the gym, it grows while you are resting.

    Reply
  20. leemhayward says:
    February 19, 2012 at 6:57 pm

    @kickherb
    I recommend starting off working out every second day.

    Reply
  21. pkidro says:
    February 19, 2012 at 7:08 pm

    @ACDC88 THANK YOU, it’s funny , stiff leg deadlift is what i do already, then move on to wipe feet squat and leg press.

    Reply
  22. ACDC88 says:
    February 19, 2012 at 7:09 pm

    @pkidro after those 3 big badass compound moves i wouldnt worry too much bout needing to do more. just as a suggestion, maybe switch up the conventional deadlift with the stiff legged deadlift. conventional deadlift is better for the back. and leg extensions arent a bad idea either. aside from that, keep up the good work

    Reply
  23. kickherb says:
    February 19, 2012 at 7:47 pm

    Lee how many days a week should I workout? Some people have been telling me that working out more than every 48 hours decreases testosterone and wastes workouts. Thanks man I really appreciate it :)

    Reply
  24. pkidro says:
    February 19, 2012 at 8:38 pm

    been working out for about 8 months iam an ectomorph so i should’nt do too much. but yesterday for my leg workout, i did dead lift, squats, leg press, leg curls and calfs. is this good enough to should i do more? 5 exercises, 3 sets each is about where iam @

    Reply
  25. didondio says:
    February 19, 2012 at 9:37 pm

    I hate leg day !

    Reply

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