Training Routine - Walk like a Zombie 2

For those who thought walking like a zombie leg training 1 was a challenge, let's take your leg training to a different style of training and make you walk like a zombie for the next few days.

Exercise 1:

Smith Machine Squats

2 Sets of Warm-Up Squats ( do really deep and stretch those hip muscles)

Set 1 65% of your 1 Rep Max - 15 Reps

Set 2 75% of your 1 Rep Max - 8 Reps

Set 3 80% of your 1 Rep Max - 6 Reps

Set 4 Drop the weight down to your 65% and perform 45 seconds straight non stop squats

Exercise 2:

Walking Dumbbell Lunges

Set 1 - Bodyweight 30 Steps Total

Set 2 - Grab a lighter weight you feel comfortable with and perform 30 steps with

Set 3 - Grab a heavier set of dumbbells and perform 25 Steps Total

Set 4- Repeated Set 3 & then drop the weights and repeat Set 1 immediately

*Tip: Try and stay upright, avoid slouching forwards with your bodyweight

Exercise 3:

One Leg Leg Press

Set 1 - Perform 1 minute straight of single leg leg presses

Set 2- Add 15-20% weight and perform 45 seconds straight w/ each leg

Set 3- Add another 10-15% more weight and perofmr 40 seconds straight w/ each leg

Set 4- Go back to the weigh ton set 2 and perform 2 minutes straight w/ each leg

*Tip: Keep your lower back fully on the pad of the machine and do your best to keep your leg straight. Place your foot slight to the side of the middle of the platform and avoid that the weight of the machine elevates your butt off the machine.

Exercise 4:

21's on Leg Extensions

*How to perform these - perform 7 reps of leg extensions from the bottom half way up , peform another 7 repsfrom halfway up to the full contraction of the leg - finally perform 7 more reps full range of motion

Sets 4

Reps 21

Exercise 5:

Smith Machine Stiff Leg Deadlifts SUPERSET W/ Laying Leg Curls

Sets 4

Reps 12

EXTRA:

Personally I like to foam roll for about 5-10 minutes at the end of my leg workouts, so if you have access to a foam roller I’d highly recommend one. I would say take about 1 minute to 2 minutes (or more if you need it) between each set and exercise. This isn’t an easy training so I’d recommend you all take it step by step and asses your tolerance. But I promise you, you’ll be walking like a zombie for a few days if you do everything correct.

#legs #workouts #legday