Pull-Up to Leg Raise

This is one badass exercise. It crushes the whole back and abs like no other, all while burning more calories! NOTE: Do not attempt unless you are an advanced lifter! You should master the pull-up and the hanging leg raise individually first!

Weighted Floor Bridge

In this video I do heavy weighted bridges to hit the hammies and glutes. For novice lifters I recommend doing the bridge without any load. For more workout exercises and tips follow my YouTube channel or go to my 'blog' on my website, www.andreazevedotraining.com.

Leg Routine Aug. 17th 2014

Circuit 1:

•Leg Ext. 4x25

Circuit 2:

•Hex Bar Deadlifts 4x12

Circuit 3:

•Jefferson Squats 4x15

Circuit 4:

-superset-

•Laying SL Curl 6x12

•Seated Leg Curl 6x12

EXERCISE TIP:

Isometric Stomach Draw-In:

This is a great exercise from the novice lifters to the experienced lifters like Arnold. It strengthens the core from inside out! It's seemingly simple, but when done right it should be hard to hold for longer than half a minute.

Start on all fours and suck in your stomach as hard as you can for as long as possible. Try to get a vacuum in the stomach, as if you're trying to touch your belly button to your spine!

NOTE: Be sure to time your sets to track improvement!

Insane Total Core Blasting Workout!

For advanced lifters complete this circuit for 4 rounds in as little time as possible. 12 reps on everything.

My second circuit was not filmed:

-Twisting Decline Crunches
-Hanging Knee Raise
-Bench Seated V-Crunch

For 4 rounds as well! GO!

Nutrition Tip:

It is beneficial to have two different protein sources with each meal. That ensures that you get a more optimal range of all the amino acids needed. An example is turkey and eggs for breakfast.

Dragon Flag

Dragon Flag:

Popularized by Bruce Lee himself, the Dragon Flag is an intense and complete core exercise. Begin by laying down and holding on to something behind your head. Lift the legs and torso up until you're almost vertical and only the shoulder blades should be left on the floor. With a tight core, hold for as long as possible and slowly lower. Repeat