Girls!!! As much as you want to work out your thighs everyday there is no benefit to working them out everyday! Yes, your legs will get strong but they will be constantly tight, overtrained, and highly susceptible to injury. Guys!!! Same goes for you and your chest! It’s not gonna get any bigger by working them out everyday either! Yes, you will max bench press will go up, but your shoulders will start to pronate (or roll in) and essentially make you cover up your coveted chest. Then you’re going to come to me complaining about how your shoulder hurts every time you bench press! So… boys and girls…. just like life, the best workout routine is BALANCED.
Don’t get me wrong, you can focus a little more on your problem or weak areas but this does not mean everyday! Prioritize and balance your workouts and you’ll be much happier. ☺ Splitting up your routine gives your body parts a chance to a) recover through rest, then b) grow through sound nutrition and protein intake, and c) lengthen through stretching.
Sample Split – 4 x week/ workouts (leg priority)
Day 1: Heavy Legs (your most motivated day to get to the gym)
Day 2: Chest and Shoulders
Day 3: Rest/stretch
Day 4: Back and Abs
Day 5: Bodyweight Legs
Day 6: Rest/stretch
Day 7: Rest/stretch
Heavy Legs Routine:
Guidelines: pick an appropriate weight – roughly 70-80% of your max; Strict Rest Periods of 45 seconds. Warm up!
Warm up: Jog 1 mile
Walking lunges with weights – 40 lbs x 20 steps x 3
Leg extensions: 60 x 10 x 4
Seated Leg Curl: 60 x 10 x 4
Lying Leg Curl 60 x 10 x 4
Seated Leg Press 100 x 15 x 4
Hip adduction 120 x 15 x 4
Hip abduction 120 x 15 x 4
Standing Calf Raises with weights 40 x 30 x 3
M.A., NASM CPT, ISSA CFT, NESTA PFT