Samara Donald is: The Gym Coach

Make the most of your workout!

Splitting your legs …day

KneeIf you’ve been feeling like an extra little push for your legs is in need before bikini season hits – listen up: Your one day a week “leg day” may not be enough. While many training splits switch up the upper body (e.g. dividing up workouts for the muscles of the upper body into various days of the week) – very rarely do I see split leg days, until you get to body building forums.

For women, whereas we’re  mostly all convinced shapely shoulders requires weight training focus, reluctance to similar concentration for the legs is likely because women are afraid of “bulking up” – we want to slim down in the lower regions of course!

You’ll have to just trust me on this one – try this “split leg” routine for 4 weeks and if it doesn’t get you on the track to Demi Moore legs then I don’t know what I’m talking about (and I do.. I really do Winking smile).

So get ready for those bikinis with this 5-day per week routine (4-6 weeks):

  • Day 1: Back^ + Quads* (front lunges, squats, leg extension) + 20-30 min cardio
  • Day 2: Shoulders^ + Calves (3 way calve raises x 3 sets) + Abs + 20-30 min cardio
  • Day 3: Triceps^ + Hamstrings* (lying hamstring extension, dead lifts, and ball curls) + 20-30 min cardio
  • Day 4: REST
  • Day 5: Biceps^ + Glutes* (standing leg cable pull, supine hip raises) + 20-30 min cardio
  • Day 6: Chest^ + Inner thigh (plie squats) + Core/Abs + 20-30 min cardio
  • Day 7: REST

* – An asterisk indicates to do 12-15 reps x 3 sets

^- Do 3 sets each of 3-4 exercises for Upper body; exercises are not detailed here – check out the rest of my blog to find ideas

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This entry was posted on March 30, 2011 by in fitness.
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