Monday, 21 January 2019

Leg torso routine 4 days a week to gain muscle


Combining exercises on alternate days of torso and leg in different workouts will allow you to save time and do a workout for a specific part of your body. The torso and the legs are two of the most difficult regions to train because the exercises tend to be very exhausting.  However, if the routine is properly designed, it can be very beneficial to train one day the torso and another leg day, with its corresponding rest. Next, in Healthy Sport we wanted to teach you a torso leg routine 4 days a week to gain muscle properly and without much difficulty.

Leg torso routine 4 days a week that will make you gain muscle

Weight lifting workouts are usually divided by the body part. The advantage of dividing them in this way is that you focus on a specific muscle group, you train it intensively and let it recover at least 2 days while you train another group the next training.
Usually, leg workouts are done alone because the leg muscles are very large and powerful. The harder leg exercises that also add many muscle groups, such as the deadlift, could be enough for a full session if they are demanding enough. Adding a torso workout to leg training is exhausting, so in this routine you choose to separate the large muscle groups of the legs and those of the torso on separate days.
Four exercises for each part of the body are enough to stimulate muscle growth and perform a hard workout with a torso leg routine 4 days a week. The advantage of separating your leg and torso workouts is that it saves you time, and also allows you to rest properly. Fortunately, most leg exercises do not work the same muscles as torso exercises, so they will not interfere with each other as your training progresses.
Clarify before starting, that it is important to select an appropriate weight that makes us strive but allows us to reach the last repetition of the last one, practically to the limit.

Day 1: push-ups, bench press, rowing and sit-ups

Training for the first day of this 4-day leg torso routine consists of:
  • Flexions: perform 3 sets of 10 push-ups , either with straight or bent legs and on the floor.
  • Bench Press : do 3 sets of 12 repetitions of bench press. This is one of the best exercises you can do to increase your breast volume, so load the weight to make each series a challenge.
  • Rowing with bar: do 3 sets of 12 repetitions of rowing . It is a very important exercise to improve the muscles of the back and biceps, also helps you compensate the muscles of the chest with the back, something very important to improve posture.
  • Lateral planks: do 3 sets of 30 seconds of lateral planks to keep the core area and the lateral abdominals strong.

Day 2: carrots, deadlifts, twins and glutes

  • Strides: hold a pair of weights of 2 to 13 kilos, in each hand. Make 8 strides with each leg , then turn and repeat in the opposite direction. When you make the stride, lower the knee back so that it is only 5 centimeters from the ground.
  • Deadlift : this is a very demanding leg exercise that develops your glutes and hamstrings.It is an intense movement for your body and allows you to lift a lot of weight in relation to other exercises. It is stressful for a body to lift so much weight, so you should avoid doing too many repetitions. Do 3 sets of 5 repetitions for this exercise.
  • Heel elevation: perform 3 sets of 10 repetitions. Take a pair of dumbbells between 5 and 10 kilos and place the front of the foot in some type of unevenness. The exercises consist of "standing on tiptoe" and going down without losing balance.
  • Elevation of hips with bar: do 3 sets of 10 repetitions to stimulate the gluteal muscles in a more isolated way.

Day 3: lateral openings, bench press with dumbbells, pull-ups and abdominals

  • Lateral openings: Work the muscles of your shoulders with this exercise including dumbbells. To do this exercise, place your arms in a normal position, holding one of the marbles in each one, and raise them to the height of your shoulders, never higher if you want to avoid injuries. With this exercise you will work the shoulder muscles specifically.Do 3 sets of 12 repetitions. Be careful not to use too much weight because it can damage the shoulders.
  • Bench bench bench press : Like the bar bench press, lie down and hold two dumbbells in each hand. Raise and lower your arms to raise the dumbbells in 3 sets of 10 repetitions.
  • Dominated: make 3 sets of the maximum repetitions you can, with your body weight.
  • Planks: performs 3 sets of 60 seconds of planks to keep the abdominal area stron

Day 4: squats, half stride, side elevations and mountain climbers

  • Front squats with a bar: is another of the exercises that include the routine torso leg 4 days a week.Hold the bar at the top of the shoulders with the elbows pointing forward. Grab the bar with your hands at a longer distance than where your shoulders are. Squat until your thighs are parallel to the ground, then climb up to stand up. Do 3 sets of 10 repetitions. 
  • Half stride: this exercise is a stride in which you have one foot forward and one foot back, and lower the knee down to reach the ground. Hold a dumbbell in each hand to increase resistance. Most of the weight should be on your front leg. Do 3 sets of 10 repetitions.
  • Lateral leg raises: perform 3 sets of 15 repetitions lying sideways on a mat and raising one leg laterally and then the other.
  • Mountain climbers: do 3 sets of 25 seconds . It consists of placing oneself with the palms of the hands and the tips of the feet touching the ground and the body completely straight. From this initial position we are taking the right knee to the chest and then the left. You have to repeat this for the 25 seconds explosively to get all the benefits.

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