The Lower Body Barbell Workout
March 17, 2017
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7:56Now PlayingThe Lower Body Barbell Workout
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The Routine:
A1 - Back Squats (Reps - 10-12, Tempo - 3010)
A2 - RDL (Reps - 12-14, Tempo - 2110)
4 Sets, 80 seconds rest
B - Bulgarian Split Squats (Reps - 10-12, Tempo - 3010)
3-4 Sets, 30 seconds rest (between each leg)
C1 - Front Squats (Reps - 10-12, Tempo - 3011)
C2 - Walking Lunges (Reps - 12-16, Tempo - 2011)
4 Sets, 80 seconds rest
D1 - Good Mornings (Reps - 14-16, Tempo - 3110)
D2 - Static Lunges (Reps - 10-12, Tempo - 2010)
4 Sets, 60 seconds rest
Example of 3010 squat tempo:
3 second negative (eccentric phase)
0 second rest at bottom
1 second concentric
0 second rest at top
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
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