Beginners Lower Body Workout Plan
Author: Greg Finaldi
Building a strong pair of legs is important, but what you need to remember is that to get a really muscular pair of legs takes a good muscle building strategy and a lot of consistency.
This workout is a beginner’s workout to help get your legs – quads, hamstrings and calves – to be nice and strong, thus ready to go to other harder workouts. This workout is part of a 3 day upper body, lower body program, where day 1 is dedicated to building your upper body muscles, day 2 to lower body muscle building and the 3rd day to rest. Here is the best leg workout for beginners –
Warm up – 5 minutes – Concentrate on warming up your hips, ankles and knees
Exercise #1 – Leg Press – 3 Sets x 10 Reps – Medium Weight
Exercise #2 – Hamstring Curl - 3 Sets x 10 Reps – Medium Weight
Exercise #3 – Standing Calf Raises - 3 Sets x 10 Reps – Medium Weight
Exercise #4 – Leg Extension - 3 Sets x 10 Reps – Medium Weight
Exercise #5 – Dumbbell Lunges - 3 Sets x 10 Reps – Medium Weight
You will need to stretch for a minimum of 20 minutes after, placing emphasis on you hamstrings, groin, calves, quads and lower back. Make sure to really concentrate on each stretch as stretching is a great way to prevent injury after a workout. Make sure to always perform each exercise with proper technique and movement.
We recommend that you take a good whey protein shake with a banana as medical studies have shown that eating protein after a workout is extremely beneficial for muscle growth and recovery, as well as make sure to drink a minimum of 1 and a half liters of water after your workout to keep your muscle from being dehydrated.
This leg workout should be done for 6 weeks before moving on to an intermediate workout.. Make sure that you keep with this workout as you will see some great muscle gains and strength gains. To improve muscle gains, you should follow a muscle building diet plan as following a proper nutrition program is the other half of getting the body you want.