Fit INDIA

Legs and Back Alternate workout – I

07 Sep

Hello Friends, In a previous article of fitness & gym series we talked about Top 10 Best Exercises For Back Workout.Here today we are going to cover Alternate legs and back workout. This article will help you to perform best in your workout place.Our goal is a better life for everyone.

1) Pull Ups

Pull up’s is a highly recommended as the most effective exercise for back workout.Playing with body weight is not a easy task.Always use variations like wide grip , narrow grip for that, it gives an excellent results on upper lats and shoulder joints. Pull yourself up than hold for a second and than release slowly, repeat.

Pull Ups

Reps Sets Level Location
25   3 I Anywhere

Note : Change weight for sets and reps here according to your body weight, strength and goal.

2) Lying Leg Curls

Lying leg curls, hamstring training secrets most people will never know about that exercise. This is the best workout to isolate the hamstring muscles on the back of your legs. It’s an important workout for physique development and bodybuilding.

Lying-Leg-Curls-legs

Caution: Do not use so much weight on this exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

3) One Arm Dumbbell Row

One Arm Dumbbell Row workout at a time is the best way to ensure optimal focus on the target muscle.Back Workout 10 Best Exercises One arm dumbbell rows will help you to develop wide, thick and powerful back.

One-Arm-Dumbbell-Row

Reps Sets Level Location
21   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

4) Front Squats for legs

Front Squat is similar to Back squatThe Front Squats are cover our lower body exercise that will strengthen your legs and hips, particularly your quads (thigh muscles) and glutes (butt muscles).

Front-Squats-legs

Reps Sets Level Location
30   3 II Anywhere

Note : Change weight for sets and reps here according to your body weight, strength and goal.

5) Lat Pulldown

Lat pulldown is a strength training exercise designed to develop the latissimus dorsi muscle,  most effective exercise for back workout.

Lat-Pulldown

Note : Change weight for sets and reps here according to your body weight, strength and goal.

Variations

  • Narrow grip underhand pulldown
  • Narrow grip neutral pulldown
  • Narrow grip overhand pulldown
  • Wide grip overhand pulldown

Note: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Reps Sets Level Location
25   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

6) Body weight Lunge for legs

The body weight lunge is the most effective exercise for leg workout. A lunge variation and an exercise used to strengthen the muscles of the legs including the quads, hamstrings, glutes, and calves.

Body-Weight-Lunge-legs

Reps Sets Level Location
35   3 II Anywhere

Note : Change weight for sets and reps here according to your body weight, strength and goal.

7) Hyperextension for lower back

A hyperextension or back extension is a highly recommended as the most effective exercise for lower back workout. that works the lower back as well as the mid and upper back, specifically the erector spinae.

Hyperextension

Reps Sets Level Location
25   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

8) Dumbbell Step Up for legs

Dumbbell Step Up  is most effective and highly recommended workout for people with lower back problems that are unable to do stiff legged deadlifts.Dumbbell Step Up primarily work your quadriceps, the muscles in the front of your thighs, and involve both your knee and hip joints.This is a great exercise.

Dumbbell-Step-Up-legs

Reps Sets Level Location
25   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

9) Seated Cable Row

Seated cable row is another most effective exercise for back workout.This is very effective exercise for hit lower lats. Do it anywhere from the middle to the end of your back workout. It’s considered  as a beginner’s level exercise for back workout.Seated-Cable-Row

Reps Sets Level Location
25   3 II Gym

Note : Change weight for sets and reps here according to your body weight, strength and goal.

10) Body Weight Squats for legs

Body Weight Squats is another most effective workout for legs. Squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth. Increased your strength.

Body-Weight-Squats-legs

Reps Sets Level Location
30   3 I Anywhere

Note : Change weight for sets and reps here according to your body weight, strength and goal.

To be continued…

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