Leg Focus with Shoulders, Back and Chest – 3/21/09
This is the kind of routine that gets you lean.
DO THE NEXT GROUP OF EXERCISES 4X – The leg press is a pyramid set.
a. prone leg press or standard leg press (20 reps at the lightest and around 6 at heaviest)
b. dead lifts (moderate weight, about 15 reps)
c. lateral raises and while in contraction sweep the weights in front of you for anterior delt work, then bring the
weights down / thats 1 rep (16 reps)
d. diamond push ups-place your thumb and forefinger together under your chest forming a diamond shape.
lower your body all the way down to your hands and press straight back up.
DO THE NEXT GROUP OF EXERCISES 3X
a. Quad focus leg press-place your feet about 4-6″ apart and slightly lower, do as a normal leg press-stay
moderately heavy and be careful not to put too much pressure on your knees.
b. barbell plate anterior raise-grab a weight plate and raise it up and down in front of you, go for a weight that
you can do 10-15 reps with. Try to get your abs to burn out before your shoulders.
c. wide hand position push ups-to failure
d. standing calf raises, gastrocnemius focus-10-15 reps.
DO THE NEXT GROUP OF EXERCISES 3X
a. pull ups-to failure, alternate hand position (overhand wide, overhand narrow, underhand)
b. push ups-to failure
c. dips-to failure
DO THE NEXT GROUP OF EXERCISES 3X
a. cable overhand tri-extension-10-15 reps
b. cable curls-10-15 reps
c. yoga chair pose
Hal Miller, Personal Trainer & Owner
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