🆕 #HyperWorkouts Programme, the last of 2018! What a year…
Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!
👉 FULL 5-DAY DEC-18 TRAINING BLOCK PLAN
With DEC-18 #HyperWorkouts, we are going for a true Bodybuilder Body Part Split to mix up the stimulus, take a break from the heavy CNS demanding lifting, and to illicit more frequency and volume for hypertrophy plateau busting.
DEC-18 DAY 3 of 5, LEGS
Day 3 is Leg Day. Not going to lie, for most people they are not going to enjoy today. Training legs is just so tiring, as it multi joint, demanding on your heart and you get lots of lactic acid build-up. That said – I LOVE Leg day! This is a high-rep day, so it’s less mentally exhausting, and we’re getting a good balance of Quads, Hamstring, Glutes and Calves.
1️⃣ Low-Bar Squat – 4x 12-15
2️⃣ Close-Stance Front Squat – 4x 12-15
3️⃣ Barbell Split Squat – 3x 12-15
4️⃣ Seated Barbell Calf Raises – 4x 12-15
5️⃣ Band-Resisted Standing Calf Raises – 4x 20-25
6️⃣ Stiff-Legged Deadlift – 4x 12-15
7️⃣ Band-Assisted Nordic Curls – 4x 8-12
🎬 For FULL videos of each of the exercises performed in this Workout, check out the DEC-18 Gents #HyperWorkouts @AdapNation Instagram tiles.
Days 1, 2, 4 & 5 can be found on the AdapNation YouTube channel, AdapNation.io #HyperWorkouts and our instagram feed!
- Band-Resisted Calf Raises – If you have a dedicated Calf Raise machine, or a Leg Press where you can recline backwards, use these instead. You’ll be able to load them up more than with bands. That said, still shoot for 20+ and in doing so keep the weight manageable so you can get full range.
- Band-Assisted Nordic Curls – The key with Nordic Curls is to control and slow down the eccentric (lowering) portion of the rep. Whilst we’re looking to get more volume in, it’s advisable to use a band to help with a controlled lowering across 8-12 reps.
- Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
- Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.
Follow this vlog as it unfolds. Comment if you have questions or ideas.
Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts
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