Prasanth R

 | 1 minute to read


Exercise Science

DAY 4 - LOWER BODY •••••••••••••••••••••••••••••••••••• Hope you have completed 3 days of training for this already and ready for the last day. Today is the fourth day of the 4 day split and we’ll be wokring on the lower body. A little bit of variations and changes in rep ranges for today •••••••••••••••••••••••••••••••••••••••••••••• You don’t have to follow this plan as it is, the sets can be adjusted based on your training experience and the weight of dumbbells that you have access to. Target the number of sets as mentioned in the pic. Choose weights in a way that you are shy of 2-3 reps from failure. For example : if you can do goblet squat with 5kg dumbbell for 15 reps, stop with 12 or 13. Dont go till failure in all the sets. Terms used : AMRAP - AS MUCH REPS AS POSSIBLE REP : No.of times you perform a specific exercise SET : No.of cycle of reps you complete INSTRUCTIONS : 👉🏻While performing an exercise, keep your back neutral during whole range of motion. Do not arch it. 👉🏻Do’nt swing while performing an exercise. Focus on muscle mind connection. 👉🏻Learn the technique and never compromise on your form. Gradually increase weights. 👉🏻Hydrate yourself well during training session. I drink atleast a ltr while training. 👉🏻You can rest anywhere between 45 second to 90 seconds inbetween sets and reps Beginners normally show very good progress even with small stimulus, use this for advantage. Tag me in your video if you want me to help in correcting your form. Note : This is last day of the free 4 day split training program that i promised. Hope this was helpful. Stay home. Stay fit and keep going no matter what


Could you elaborate what you mean by periodising the workouts?

Global Community background
This page is best viewed in a web browser!