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Phase 2

28 Pins
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5 Sections
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4mo
By
Majd El Kadiri
Lying Leg Raise. Waist exercise. Male figure
Russian Twist

5 - Marathon/Endurance Training

4 Pins

4 - Lower Body (Hamstring/Glute Focus)

5 Pins

3 - Upper Body (Pull)

6 Pins
◦ LOWER BODY  • Squat- 3 sets of 10 reps  • Leg Press- 3 sets of 10-15 reps  • Romanian deadlift- 3 sets of 10 reps  • Leg extension- 3 sets of 10-15 reps  • Lying leg curl- 3 sets of 10-15 reps  • Calf raise- 3 sets of 10-15 reps  • hip thrust- 3 sets of 15 reps
The world of fitness is filled with a myriad of exercises, each targeting specific muscle groups and offering unique benefits. One such exercise is the Dumbbell Calf Raise. This versatile workout, also known as the Standing Calf Raise with Dumbbell, is a multi-joint accessory exercise that offers numerous benefits, from strengthening lower leg muscles to improving balance and flexibility. In this blog post, we'll delve into the details of this exercise, exploring its variants, execution, and the muscles it targets.
Gym Routine GLUTES/THIGH 1. Cardio walk warmup: 8 minute walk + 2 minute jog 2. Squat with kettlebell: 3 sets of 10 reps  3. Stationary lungs with weights: 3 x 10 (alternating sides)  4. Bulgarian split squat (hold weight and lunge on one side 10 times, then switch sides)   5. Lunges 3x15 each leg (without weight) 6. Hip thrust 20, 15, 10, 8    7. Abductor hip machine 2x20 8. Stretch 9. Cool down: 5 minute walk on treadmill CHEST/ABS/ARMS 1. Cardio: walk + then jog warm

2 - Lower Body (Quad Focus)

6 Pins
Incline Dumbbell Press Muscles Worked
The barbell skull crusher is a popular variation of the skull crusher exercise that targets the triceps muscles. The barbell lets you lift heavier weights, leading to greater strength gains and muscle stimulation. The barbell can be used for different types of skull crushers, such as close-grip, wide-grip, and EZ-bar.

1 - Upper Body (Push)

7 Pins
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