New Daily Trainer Workouts

New Daily Trainer Workouts


russ howe pti

“In the new block of Daily Trainer workouts you’ll be completing plenty of “High n’ Low” training. Using the Double Dropset muscle buster technique, most exercises will have you lifting a heavy weight for low reps then stripping about 30% from the stack and immediately heading into a high rep set to burn out the target muscle(s).

Adjust the weights as necessary, focus on good quality reps.


Monday

Legs Focus:

1) INCLINE TREADMILL WALK x20 mns
*** Set the machine to 13% incline and 4mp/h, then walk up the track. Try to resist holding the sides as this reduces the workload.

2) LEG EXTENSION x8/15 (DOUBLE DROPSET)
(6 rounds)
(45 sec rest)
*** Same concept on most exercises today, we will get x8 heavy reps then strip about 30% of the weight and immediately get x15 reps. Six rounds of this will light a fire in your quadriceps!

3) BARBELL STIFF-LEG DEADLIFT x8 – SUPERSET! – PLATE SWING x15
(4 rounds)
(60 sec rest)
*** Stiff-leg deadlifts are not my favourite exercise for dropsets, I think the work best with low reps and heavy weights, so instead of a dropset here you’ll go into a set of high rep plate swings. They work many of the same muscles, but can be done with a much lighter weight and make it easy to target the glutes with a high quality squeeze at the top of the rep.

4) LEG PRESS x8/15 (DOUBLE DROPSET)
(5 rounds)
(60 sec rest)
*** Same concept as above, 8 heavy reps then 15 lighter.

5) SEATED LEG CURL x8/15 (DOUBLE DROPSET)
(4 rounds)
(45 sec rest)

5) SMITH MACHINE CALF RAISE x8/15 (DOUBLE DROPSET)
(4 rounds)
(45 sec rest)

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