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  My legs are weak and don't get stronger.. help! Post #46 (permalink)  
Old Feb. 22/08, 08:52 PM
realworksuks's Avatar
realworksuks
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Join Date: Jan 2007
Posts: 1,874
Quote:
Originally Posted by LeiYunFat View Post
Yep. There are many other reasons, but I recommend them mostly because you don't have a squat rack.
What are some of the other reasons?

I actually switched gyms, it has four squat racks, four bench presses, bumper plates... yeah it's much bigger and better. I started a structured beginner's routine with progressive loading being the key.

Here it is: These are just the work sets, I do warm up sets as well, MWF are workout days and I alternate each workout. I hope it works well.

Workout 1
Squats = 3 x 5
Bench = 3 x 5
Deadlift = 1 x 5
Dips = 3 X 8
Pendlay rows = 3 x 5
Glute Ham Raises 2 X 8 (progressively add weight and reps)
Calf Raises 3 X 15
Weighted Situps = 3 X 10
(On Fridays 2 sets of curls and lying tricep extensions)

Workout 2
Squats = 3 x 5
Overhead press = 3 x 5
Power clean = 3 x 5
Pullups = 3 X 8
Glute Ham Raises 3 X 8
Calf Raises 3 X 10
Weighted Situps = 3 X 10
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  My legs are weak and don't get stronger.. help! Post #47 (permalink)  
Old Feb. 23/08, 12:34 AM
LeiYunFat's Avatar
LeiYunFat
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Join Date: Aug 2005
Location: Santa Maria, CA
Posts: 5,591
Let us know how this goes.

And, SHIET, you have a GHR now? Damnit, when am I going to find a place with one?
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