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  1. #1
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    Default Weight training advice

    Hi fellow weight trainers

    I've been training pretty hard with weights at the gym for the last year and have been making progress but it's feeling like SLOW progress. I want to specifically grow leg muscle and sculpt them nicely. Focusing a lot on hamstrings and glutes as those have been my weaker areas. I train legs twice a week and this is a rough idea of what I usually do on those days...

    Day 1:
    Squats 5 sets of 6-12 (I go up in weight by set so the reps come down)

    RDL 4 x 12

    Hip thrusts 3 x 10
    superset w/
    Good mornings 3 x 15

    Bulgarian split squats 3 x 12 per leg
    superset w/
    Single leg hip thrusts 3 x 8 per leg

    Cable kickbacks 3 x 12 per leg
    superset w/
    Cable side leg raises 3 x 12 per leg

    Leg curl 3 x 12

    Day 2:
    Squats 5 sets of 6-12 (I go up in weight by set so the reps come down)

    Hip thrusts 3 x 10
    superset w/
    Single leg RDL 3 x 10 per leg

    Sumo deadlifts 4 x 10

    Step ups 3 x 10 per leg
    superset w/
    Walking lunges 3 x 12 per leg

    Cable glute pull throughs 3 x 12

    Leg curl 3 x 12

    Would love to hear your thoughts on this. I very much toss exercises together without thinking about the workout as a whole so I'm unsure whether this is too little/too much/lacks variety etc.

    Thank you!

  2. #2
    Trusted Advisor Doug's Avatar
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    Default

    Hi, dont neglect your other body parts. In the link below you will find a good routine for females

    https://www.bodybuilding.com/content...ing-guide.html
    Doug

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  3. #3
    Just joined M&S
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    Default

    Nice work!

 

 

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