BARBELL SQUAT
While the squat is thought of
as a power-building move to
help you gain size, it’s also
important to anyone who wants
to develop the shape of the lower
body for symmetry purposes.
Layug reminds you that you’re
not limited to just a barbell.
“So many variations to perform
can accommodate beginners
to advanced fitness athletes.
You can use body weight or
dumbbells.” She also advocates
determining whether a wide or
narrow stance benefits you best.
LEG KICKBACK ON BENCH
Serious concentration is required with this to achieve maximum benefits.
Layug calls this a staple exercise. “It activates the glutes specifically and
involves the hamstrings as well as improves hip extension.”
LAYUG’S SAMPLE
LEG WORKOUT
LAYUG’S WEEKLY
TRAINING SPLIT
EXERCISE SETS REPS
Barbell Squat 4 10, 12, 15, 20
3
Single-leg Stiff-leg Deadlift or
Dumbbell Romanian Deadlift
Monday
Chest, triceps
Tuesday Hamstrings, glutes
Wednesday Shoulders
Thursday Back, biceps
Friday Quads, hamstrings
4 Saturday Cardio only
4 Sunday Rest
4
4
15
12, 15, 20, 20
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