Womens Legs Giant Set 3
Training for Women - Giant Set 2: Adductor Machine, Abductor Machine & Sumo Squat. Adductor Machine: This exercise will work the inner thighs. Ensure your back is flush against the seat to allow full range of motion. The tempo for this exercise should be 3 seconds on the way down and 1 second on the way up or during the contraction. Aim for 15 reps before moving onto the abductor machine.
Similar to the adductor machine except the target muscle in this case will be the glutes. Ensure you perform the exercise at full range of motion for 15 reps with a 3 second down, 1 second up tempo before moving onto the sumo squat. For the sumo squat, start off with a nice wide stance with your toes pointed out. Bend down to pick up a dumbbell whilst keeping your back straight and chest up. Lower yourself down for 3 seconds before squeezing the butt and thighs to bring yourself up for 1 second. The upper body should be quite straight with an arch maintained in the lower back. Aim for 15 reps.
After 1 giant set, have a short rest before completely 2 more giant sets. Maintaining posture is crucial as you have already pre-exhausted the legs quite substantially. Nick Jones - World Bodybuilding Champion & Jodene McGregor - INBA Australia Sportsmodel Winner
Similar to the adductor machine except the target muscle in this case will be the glutes. Ensure you perform the exercise at full range of motion for 15 reps with a 3 second down, 1 second up tempo before moving onto the sumo squat. For the sumo squat, start off with a nice wide stance with your toes pointed out. Bend down to pick up a dumbbell whilst keeping your back straight and chest up. Lower yourself down for 3 seconds before squeezing the butt and thighs to bring yourself up for 1 second. The upper body should be quite straight with an arch maintained in the lower back. Aim for 15 reps.
After 1 giant set, have a short rest before completely 2 more giant sets. Maintaining posture is crucial as you have already pre-exhausted the legs quite substantially. Nick Jones - World Bodybuilding Champion & Jodene McGregor - INBA Australia Sportsmodel Winner