Online Fitness Trainer, Exercise Programs & Workout Routines

Extended Set Squats

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Quadriceps, Spinal Erectors
Instructions: 
1. Front squat narrow stance feet hip-width or closer: 3 to 4 reps
Do not rack the weight just adjust your stance and immediately continue

2. Front squat wide stance feet wider than shoulder width: 3-4 reps
Rack the weight and rest just long enough to switch the bar position

3. Back squat narrow stance: 3 to 4 reps
Do not rack the weight, just adjust your stance and immediately continue

4. Back squat wide stance: Rep to failure

Rest between extended sets for 3 to 4 minutes. Perform between 3 to 4 sets for each extended set.

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