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Lower Body Blaster

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Lower Body Blaster
[/highlight]

Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.



In this Ausbb Workout Routine we will be focusing on doing a full lower body routine. This workout will be mainly compound exercises , as they give you a more overall workout and will help burn more calories. Make sure you increase the weight as the reps decrease for a given exercise.




[highlight] 1) Barbell Back Squat[/highlight]





  1. Unless you’re doing squats with a very low weight, we recommend using a squat rack to help you with this exercise. Start by setting up your desired weight with the bar on the squat rack. Position the bar so that it’s rest on your trapezius, then lift it off the squat rack.
  2. Keep your head looking slightly upwards. Now bend your knees and push back your hips. Keep your back straight as your lower your body. Continue until your quads are parallel with the ground. Hold the lower position for a moment, then raise your body back up again.
  3. A rep is finished when you’re standing up straight again.




[ame="http://www.youtube.com/watch?v=sJZdo9p5x_E"]Barbell Squat Demonstration Video - Maximuscle - YouTube[/ame]



[highlight]2) Barbell Front Squat[/highlight]


Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.

  1. Keeping your head and back straight and your abs drawn in and your toes point slightly outward.
  2. Slowly squat down so your upper thighs are parallel to the floor.
  3. Slowly return to the starting position.


[ame="http://www.youtube.com/watch?v=ItJlgpESSWY"]Barbell front squat - YouTube[/ame]



[highlight] 3) Deadlift[/highlight]


  1. Stand with your feet shoulder width apart so that your feet are under the bar.
  2. Keeping your back straight bend at the waist, allow some bend in your knees.
  3. Grasp the par with an overhand grip approximately 16 inches apart.
  4. Straighten your back as you hold the bar at arms length.
  5. Bend over again lowering the bar to just above the floor.



[ame="http://www.youtube.com/watch?v=G13343CGcPs"]Barbell Deadlift Exercise - Lower Back Workout! - Bodybuilding.com - YouTube[/ame]

[highlight]4) Stiff-Legged Deadlift[/highlight]




  1. Place a barbell in front of your feet on the ground.
  2. Grasp the barbell with a grip a bit wider than shoulder width apart.
  3. Bend your knees slightly, keeping your hips and back straight.
  4. Lift the bar straight up concentrating on using your hips as you stand.
  5. When you are standing the bar should be resting against your thighs.
  6. Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability.





[ame="http://www.youtube.com/watch?v=gYZjHErxMqQ"]Fitness Tips with Chrissy Zmijewski: Romanian Deadlift - YouTube[/ame]





[highlight]5) Barbell Step Up[/highlight]




  1. Place a weighted barbell across your upper back.
  2. Stand in front of a bench or step, and place your left foot firmly on the step.
  3. The step should be high enough that your knee is bent 90 degrees.


[ame="http://www.youtube.com/watch?v=qq6GkSqRowQ"]Barbell Step-ups - YouTube[/ame]






[highlight]6) Leg Extensions[/highlight]




  1. sit down and set the lower leg pad at just above the top of the shoe.
  2. adjust the back rest so that your knees are just off the end of the seat
  3. Your knees should be bent at a 90 degree angle
  4. slowly straighten your legs to a soft lock position.



[ame="http://www.youtube.com/watch?v=CGUB26qnvyc"]Body-Solid Seated Leg Extension & Supine Curl #GLCE365 - YouTube[/ame]






[highlight]7) Lying Hamstring Curl [/highlight]
]

  1. Set up the leg supports so that when lying down the rest is on the back of your leg, just below the calf muscle..
  2. Lie down on your front making sure that your knee caps are just off the bench.
  3. Slowly draw your legs up so that your feet come in as close to your bottom as possible. Now slowly lower your legs back down to the starting position.



[ame="http://www.youtube.com/watch?v=2FW1XQdzfSg"]Laying Hamstring Curl - YouTube[/ame]





[highlight] 8) Seated Calf Raise[/highlight]




  1. Place the balls of your feet on the platform with the pads across your knees.
  2. Lift the weight by raising your heels up. Then slowly lower the weight back down to the starting position
  3. try to keep a good rhythm going with the reps and try not to rock back and forward to much

[ame="http://www.youtube.com/watch?v=7qzlklmu3Pw"]Exercise Videos- Seated Calf Raise -- Machine - YouTube[/ame]





[highlight]9) Good Mornings [/highlight]


  1. Grasp barbell with wide overhand grip and place it on back of shoulders.
  2. Flex and move back hips to lower upper body until parallel to floor. Return and repeat. /li]
  3. Keep knees slightly flexed throughout motion. Back has to remain straight
[ame="http://www.youtube.com/watch?v=Iycq-kJann0"]How to Do the Good Morning Exercise - YouTube[/ame]
 
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