Introduction
The lower body muscles are divided into five categories, Quads, Hamstrings, Gluteals, Hip Flexor, and Calves. A good exercise plan would begin with a leg press with a set of about 10 15 repeats then followed by leg extension with three sets of the same repeats as the leg press (Behnken, 2013). The hamstring curl comes in third again in three sets of about 10-20 repeats and fourth the standing calf to strengthen the gastrocnemius muscles (Behnken, 2013). Lastly, the seated calf raise can end the session again 3sets of 10-15 repeats (Behnken, 2013). That is a suggestion for a single session but the plan can be arranged in a daily formula at least four days in a week.
A typical bodybuilding timetable for the lower body may look like the one shown below (Behnken, 2013).
- Romanian Deadlifts, three sections repeating each six to eight times and taking a three minutes rest (Behnken, 2013).
- Leg Press, three sections repeating each 10-12 times and having a 2 minute break. (Behnken, 2013).
- Seated Leg Curls, three sections repeating each 8-10 times and a 2 minute break as well (Behnken, 2013).
- Standing Calf Raises, sessions with 6-8 repeats of the same exercise and a 2 minute break from one session to the next 1-2 minutes rest between sets (Behnken, 2013).
- ABS X, sessions of 8-15 repeats with a 1 minute break between the sessions (Behnken, 2013).
Muscle building is a complex activity, which requires attention on the specific muscles are being targeted. While the above exercises work on the lower body, others work on the upper body muscles too. One of the exercises working on the upper body muscles is the triceps press-down. It helps and stimulates growth of the arms and is a highly recommended exercise approved by renowned body builders. Although there are numerous ways in which one can work with the triceps, the pressing down technique is the most popular method used and the most effective (Behnken, 2013). Peterson will be best advised to use the press-down triceps formula in his upper body muscles build-up as it helps to stimulate the three heads in his triceps.
He should not use the rope only but also consider the use of bars and other connectors used to connect to the press down machine (Behnken, 2013). Around three to four sets of the press-down triceps daily according the plan can yield very fast results. Following a plan is fundamental for a successful fitness and for a person to achieve great results they have to stick and adhere to the plan.
References
Behnken, M. (2013). Workout Routines. Web.
Williamson, J. (2013). List of Cardiovascular Exercises. Web.