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Long Cycle Beginner Muscle And Strength

Building Workout

The Long Cycle program uses auto-regulation, allowing a

lifter to progress on each exercise at a natural rate, while
also maximizing muscle mass and strength gains.

Workout Summary

Main Goal Increase Strength

Workout Type Full Body

Training Level Beginner

Program Duration 12 weeks

Days Per Week 3

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, EZ Bar, Machines

Target Gender Male & Female

Recommended Supplements Whey Protein, Creatine Monohydrate, BCAAs

Author Steve Shaw

 Workout Description
This is a beginner muscle and strength building workout system. It is called a “long
cycle” because it is meant to be run from start to finish, without exceptions.

This workout routine is designed to help beginning lifters add as much muscle and
strength as possible, moving them to the intermediate stages of lifting as quickly as
possible. Here’s how it works.

Trainees will start with 12 rep sets for each exercise. They will continue adding
weight each week to these exercises until they are no longer able to reach 12 reps
per set. At that point they will decrease the weight by 10% and drop to 11 rep sets.

Now using 11 reps per set, lifters will begin the process of adding weight to the bar
each week on exercises until they are unable to perform 11 reps per set. When this
occurs they will drop the weight by 10% and start over the following week
performing 10 rep sets.

Lifters will continue to use this pattern, working up in weight over time, and down to
5 reps per set. When a lifter is unable to reach 5 reps per set on a given exercise,
they will drop the weight by 10% and begin the HLM (Heavy, Light, Medium) protocol
detailed in the second half of this article.

So, the pattern is:

12 Rep Sets – Work until you can no longer perform 12 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 11 rep sets.
11 Rep Sets - Work until you can no longer perform 11 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 10 rep sets.
10 Rep Sets - Work until you can no longer perform 10 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 9 rep sets.
9 Rep Sets - Work until you can no longer perform 9 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 8 rep sets.
8 Rep Sets - Work until you can no longer perform 8 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 7 rep sets.
7 Rep Sets - Work until you can no longer perform 7 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 6 rep sets.
 6 Rep Sets - Work until you can no longer perform 6 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 5 rep sets.
5 Rep Sets - Work until you can no longer perform 5 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with a 5 rep HLM approach (see below).

Long Cycle Muscle and Strength Building Workout

Routine
You will be working out 3 days per week, with at least one day of rest in between
each training day. The following is merely a sample schedule:

Monday – Workout #1
Wednesday – Workout #2
Friday – Workout #3

Monday
Workout #1

Exercise Sets Reps

Squat 3 Long Cycle
Bench Press 3 Long Cycle
Barbell Row 3 Long Cycle
Lying Tricep Extension 3 Long Cycle
Leg Curl 3 Long Cycle
Dumbbell Curl 3 Long Cycle
Weighted Sit Up 3 10-25

Wednesday
Workout #2

Exercise Sets Reps

Deadlift 3 Long Cycle
Overhead Press 3 Long Cycle
Pull Ups 3 Long Cycle
Dips or Cable Extension 3 Long Cycle
Seated Calf Raise 3 Long Cycle
Power Barbell Shrug 3 Long Cycle
Plank or Ab Wheel Rollout 3 10-25

Friday
Workout #3

Exercise Sets Reps

Squat 3 Long Cycle
Bench Press 3 Long Cycle
Barbell Row 3 Long Cycle
Lying Tricep Extension 3 Long Cycle
Leg Curl 3 Long Cycle
Dumbbell Curl 3 Long Cycle
Cable Crunch 3 10-25

As you can see, each exercise will track in its own, unique way. You might be
performing 9 rep sets on squats while using 7 rep sets for bench press. This is
normal.

Once your major lifts (squats, deadlifts, bench press, overhead press and rows) are
down to 5 reps per set, you may want to move on to a more intermediate-style
program.

Starting Weight, and Weight Additions

If you are a rank beginner, and are completely new to resistance training, I
recommend starting with the following weight for each lift:

Bench Press – 45 pounds (The bar)

Barbell Rows - 45 pounds (The bar)
Overhead Press – 45 pounds (The bar)
Squats – 95 pounds (Bar + 25 pound plates)
Deadlifts - 95 pounds (Bar + 25 pound plates)

For the smaller lifts, like lying tricep extensions and curls, you’ll simply need to start
with a very easy weight that allows for 12 reps per set. If you make a mistake, and
start to heavy, simply drop the weight the next time you perform this lift and start
the process over.

Add the following weight each week to these lifts:

Bench Press - 5 pounds

Barbell Rows - 5 pounds
Overhead Press - 5 pounds
Squats - 10 pounds
Deadlifts - 10 pounds

For the rest of the exercises, add the bare minimum amount of weight possible each
week. These assistance exercises do not generally allow for a huge amount of
weight, so you want to progress slowly, but consistently.

Here is some more information on assistance exercises:

Dips and Pull Ups. If you utilize dips and pull ups you may not be able to perform
12 reps per set. That is perfectly fine. Focus on working up to 12 reps per set, and
once you reach this level start to add weight (very slowly) via a dipping belt.

If you are unable to perform dips, use tricep extensions. If you struggle with pull ups,
use lat pull downs or rack chins.

Do not go under 8 reps for tricep extensions or lat pull downs. Once you reach this
level, continue adding weight when you are able to perform 8 reps per set.

Lying Tricep Extensions. These are not skullcrushers. Check out the video below
by Mark Rippetoe on how to perform this movement.

Platform: The Lying Triceps Extension

14:15
Leg Curls. Don’t go below 8 reps per set. When you are able to perform 8 reps per
set, add weight.

Dumbbell Curls. Don’t go below 8 reps per set. When you are able to perform 8 reps
per set, add weight.

Weighted Sit Ups. You don’t need to go crazy with weight on this exercise. Slowly
add resistance over time to challenge the abs. You do NOT need to use the long
cycle protocol for this lift.

Calf Raises. Don’t go below 8 reps per set. When you are able to perform 8 reps per
set, add weight.

Power Shrugs. Don’t go below 5 reps per set. When you are able to perform 5 reps
per set, add weight. These are explosive shrugs. Check out the following video for
more information on how to perform them correctly.

Platform: The Barbell Shrug

09:12

Planks. Aim for 60 second holds.

Ab Wheel Roll Outs. Try for 25 reps per set.

Cable Crunches. You don’t need to go crazy with weight on this exercise. Slowly
add resistance over time to challenge the abs. You do NOT need to use the long
cycle protocol for this lift.

Starting Weights for Non-Beginners

If you are a non-beginner, start with a weight that easily – EASILY – allows you to
perform 12 reps per set. Don’t let your ego prevent you from getting a decent start
with this program. The weight will get heavy rather quickly.

Long Cycle FAQ

How many calories should I eat per day?
You want to gain 2-3 pounds per month while running the Long Cycle. Keep in mind
that weight gain during your first several weeks might be unusually high. This is not
fat gain, so don’t panic.

When you increase food, carbohydrate and sodium intake, which will happen during
a bulk, your body will hold more water. Again, this is not fat gain.
After the first 2 weeks you want to adjust your calories appropriately so you are
gaining about 2-3 pounds per month.

If you are worried about losing your abs, or simply don’t want to do what it takes to
gain weight and maximize muscle and strength gains, then the program won’t work
as well. Food is anabolic. If you undereat, progress can’t be guaranteed.

How much protein should I eat per day?

At least 180-220 grams of protein. While some studies indicate that you may “only”
need 150 grams per day to maximize muscle growth, this completely ignores the
issue of “balanced eating.”

You are going to be eating a lot of food during this program. Eating some extra
protein in the name of balance isn’t going to kill anyone. It might not be needed for
muscle growth, but it will help you achieve a more balanced eating plan. And meat
tastes good, so enjoy.

How much fat and carbs should I eat per day?

There is no need to count these macronutrients. As long you are taking in a
reasonable amount of healthy fats per day, then fat and carb levels should even out
naturally.

It might be worth your time to spend a week analyzing your macronutrient intake to
see if you are eating enough fats. If your fat intake level is below 20%, I recommend
bumping it just a bit.

When I reach 5 rep sets for the major lifts can I continue on with the HLM program?
Yes, but once you reach this level there is a more optimal way of training. Look for
an intermediate version of this workout soon.

When should I deload?

If you feel beat up and need to take a week off once every 8 to 12 weeks that’s
certainly fine.

Does this program provide fast progression?

A rank beginner has the potential to move up to a 175 pound x 3 sets x 12 rep bench
press during their first 6 months of training. This would be equivalent to having a
max bench press of 250 pounds or more. Obviously, this is unlikely to happen, but
the point  is this: yes, this program provides rapid progression opportunities.

On the sang note, a rank beginner has the potential to move up to a 400+ pound
squat and deadlift max after only 6 months. Again, highly unlikely this will happen.

The Long Cycle program starts easy, but becomes challenging very rapidly.
Long Cycle HLM
When you can no longer perform 5 reps per set on one of the following exercises, it
is time to start an HLM protocol:

Squat
Deadlift
Bench Press
Overhead Press
Barbell Row

Rotate between heavy, light and moderate days for the given exercise.

For example, because you work squats only twice a week, your set up would look
something like this:

Week 1 – Heavy squats on Monday, light squats on Friday.

Week 2 – Medium squats on Monday, heavy squats on Friday.
Week 3 – Light squats on Monday, medium squats on Friday.

Heavy Days – On heavy days you attempt to perform 5 reps per set.

Medium Days – On medium days you drop the weight 10% and perform as many
reps as possible for each set, stopping short of failure.

Light Days – On light days you drop the weight an additional 10% and perform  as
many reps as possible for each set, stopping short of failure.

Possible Program Variations

Rotating Exercises
It is wise to keep training as balanced as possible. For this reason you may want to
consider alternating between bench presses and overhead presses, instead or
working bench press twice a week.

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About The Author

Steve Shaw
Steve Shaw is an experienced raw masters powerlifter with over 31 years
of iron game experience. His best competition lifts are a 602.5 pound
squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is
also known as a powerbuilder. His goal is to help others build as much
muscle and strength as humanly possible.
View all by Steve Shaw »

48 Comments
+ Post Comment

Posted Fri, 04/19/2019 - 08:46 LIKE 0

Ryan
Any issue with me swapping out for standing overhead BB tricep extensions, EZ bar curls,
Romanian DL and Ab Rollouts for day #3?

REPLY

Posted Thu, 05/24/2018 - 10:53 LIKE 1

Rafa
Hello from Spain Steve! I'm 46 and I've been lifting more or less for about 1 & half year.
I’ve tried this routine for 4 months now and I’ve finally reached de 5 reps. It’s been working
really well and I wanted to know if it’s an option to repeat the cycle once you reach your max at
5 reps and if it’s posible to work “forever” with this kind of workouts (cycle after cycle, without
more complications).
Another question is if it’s possible to work all muscle groups each workout (as HST works). I
say that because decreasing reps and increasing weight is the same that HST does. Also the
ondulation in weights.
I mean, is it posible to do this 12 to 5 reps with?:
Squat (with hex bar)
Romanian deadlift
DB bench
One arm row
DB shoulder press
Pull/chin ups
Curls + Lying triceps extensions
I know it’s hard to train hard in all exercises as weights increase but it’s the same in HST and it
seems to work well (I say that because I find both routines quite similar, based in same
principles). I’ve tried to work with all these exercises and, for now, I’m not overwhelmed.
Is it too much to do day after day? Should I limit to 3-4 main lifts each day?
Thanks.

REPLY

Posted Tue, 03/22/2016 - 23:07 LIKE 14

rhoda amediku
Looks stupid to me. Why start at a weight for 5 reps then progress until a lifter reaches 12???

REPLY

Posted Mon, 02/01/2016 - 19:30 LIKE 9

Jason V
This is such a weird routine, but it seems kinda interesting.
I still don't get how the "backwarding" (descending reps) are supposed to increase strenght. It'd
be appreciated if you explained the theory

REPLY

Posted Sat, 07/16/2016 - 07:25 LIKE19

hayson
It's a pretty standard example of linear periodization. In this case it's primarily used to reduce
chances of injury for a beginner lifter and get them increasingly acclimated to heavy weight
training. Beginners are able to increase strength by any sort of reasonable training.
Linear periodization was invented for power athletes, especially those with a clear competition
season and training season. They start the training season less intense to reduce chances of
injury and make it increasingly intense to increase strength.
It can also be used as a progression scheme: https://www.t-nation.com/training/how-to-use-lin
ear-periodization

REPLY

Posted Mon, 08/03/2015 - 21:15 LIKE 12

David
Been doing this workout for about a month now and been blown away by the increase in
strength had a question about when to add the weight though, is it once a week or the next time
you do the exersize?

REPLY

Posted Tue, 08/04/2015 - 10:01 LIKE13

MikeWines
David,
From the looks of things it sounds like each workout.
 REPLY

Posted Tue, 08/04/2015 - 10:48 LIKE16

Preciso
Every week. Which works out to be every 2-3 exercises.
I got big 1.5 years ago from this
Wo but it beat me up a bit being a worn out 42 year old. If I were to use this again, I'd
spread out the 2-3 workouts over 10-12 days, not a week. In other words, look at days
between workouts, not "mon, wed, fri" are lift days that way the weight increases can be do
able

REPLY

Posted Fri, 02/27/2015 - 22:49 LIKE 13

tyler
I did see anything on warming up. Do I just into each workout as written or do I need to do warm
up sets similar to starting strength?

REPLY

Posted Thu, 06/27/2019 - 15:50 LIKE 0

Jack
I am doing warmup sets to get up to max weight without injury.

REPLY

Posted Wed, 10/01/2014 - 16:58 LIKE 13

Dane
Steve,
I have a medical issue which prevents me from doing range of motion exercises with my knees.
I will need to replace squats, dead lifts and leg curls with something else. Any
recommendations?

REPLY

Posted Sat, 08/09/2014 - 18:01 LIKE 12

tim
Steve,
Could I use your simple a/b split with this rep/Set scheme? I would be doing it ABA BAB.

REPLY

Posted Fri, 08/01/2014 - 03:29 LIKE 14

Ogi
Im kind of confused. For exercise that it says dont go below 8 (5) reps, does it mean that i
should start with 12 and then decrease as time goes by but not under 8, or it means that i
should stick to 8 reps and dont perform decrease of reps but increase weight?

REPLY

Posted Tue, 06/03/2014 - 15:42 LIKE 24

Dave
Hi thanks for the workout plan. I have one question if I am unable to perform 3 full sets of an
exercise on session 1, should I decrease the weight and numbers of reps in session 3 or keep it
the same in session 3 and drop the weight & reps for the following weeks sessions?

REPLY

Posted Tue, 02/18/2014 - 02:08 LIKE 25

Preciso
I just finished my 6th week on this program.
I added 1.5" to my chest, and 3" to my thighs. I'm adding 10 pounds a week to my big lifts and
each week feels like the previous week. My log is on muscle and brawn forums if you want to
follow along. Steve's got a winner here!

REPLY

Posted Tue, 01/21/2014 - 02:55 LIKE 19

Joe Grinstead
Hey there I think this work out looks great I've been working out for a couple of months but with
no direction so this will give me a chance to track actual progress.
Question is should i be using a 2 1 2 control or different? This will give me a real chance to learn
technique

REPLY

Posted Wed, 01/15/2014 - 15:54 LIKE 19

Marco
Great Workout!
About planks, should I do 3x10-25 60 sec holds? It seems to much, more than 30 mins or did I
understand wrong?

REPLY

Posted Sun, 12/29/2013 - 20:00 LIKE 20

mike
this is the good stuff!

REPLY

Posted Wed, 12/25/2013 - 08:46 LIKE 23

Marc
This or ICF 5x5?
 REPLY

Posted Wed, 12/25/2013 - 08:45 LIKE 23

Marc
This or ICF 5x5 by Jason Blaha?

REPLY

Posted Sun, 11/24/2013 - 16:51 LIKE 21

jblbli
Hi, I was using doug's mass building routine for ectomorphs. A few days ago, I switched the the
PHUL program because people were saying that, as basically a beginner, I should
benching/squatting more than once per week. Now I'm reading this!! Should I take this up or
stick with PHUL? Is there any definitive programs for me? BTW I'm 6'2" 165 lbs.; I can bench
170 once, and squat 200 once. I only started working out about 2 months ago.

REPLY

Posted Thu, 10/17/2013 - 13:52 LIKE 25

alan
Just so i can make sure I am doing this right ( because I am very new to this) what you're saying
is that if i get to the point where say im benching 145 pounds and I can no longer make it to 12
reps, I should then decrease the 145 by 10% making it 130.5 pounds. From there do 130.5
pounds for 11 reps and continue to add 5 pounds to it until I can no longer do that? then take
the 10% off of what ever that new pound weight will be? and keep going like that? I just want to
make sure i do it right! thanks guys!

REPLY

Posted Tue, 10/01/2013 - 14:27 LIKE 23

Adam
Will there be an intermediate follow on workout coming soon? Cheers

REPLY

Posted Sat, 09/28/2013 - 19:05 LIKE 19

k96192012@gmail.com
Hey there I've been looking for a strong beginners workout but the thing is I'm a begginer I
understand sets and reps. but this seems to be a little hard to figure out.how do I do that? Do
you know of any other workout with easy to understand

REPLY

Posted Tue, 09/24/2013 - 10:57 LIKE 19

Adam
Hi Steve,
will there be a follow on intermediate workout coming soon? As I am interested as to what that
would look like.
Cheers

REPLY

Posted Wed, 09/18/2013 - 08:45 LIKE 27

Tiahnna
Hi,
I am looking to gain weight & muscle. I used to be very athletic but once I left college all of my
activities stopped. I am 5'6 125 lbs.
I am competing in the Tough Mudder race and would like to be physically prepared.
What protein supplements will be good to start?

REPLY

Posted Thu, 09/12/2013 - 03:54 LIKE 24

Christian
Hi im a beginner with what weight can i start with the dumbells and sit ups and if pull ups are
too hard what can i replace them with? A d what is hlm? Thanks

REPLY

Posted Sun, 09/08/2013 - 18:56 LIKE 20

Sam
Hi, I'm hoping to start this workout but I can't do fridays due to other work. Is it possible to do
Monday, Wednesday and Thursday?

REPLY

Posted Sat, 09/07/2013 - 14:59 LIKE 24

Roger
If I am already high BF (20%), can I use bulk/cut mini-cycling with this program? Like 1-2 weeks
calorie deficit when I drop weight/reps on squat or deadlift?

REPLY

Posted Thu, 09/05/2013 - 15:19 LIKE 20

Roger
Hi Sreve, I just started this program. But my BF% is already high enough (approx. 20%) that I
shouldn't do that long of a bulk. My question is: what is your opinion of pairing this with
bulk/cut mini-cycling? I am thinking, when I drop the weight and rep target on a big lift (say
squat or deadlift), switch my eating to 1-2 weeks of calorie deficit, and switch back to surplus
as the weight starts getting heavier again.

REPLY

Posted Sat, 08/31/2013 - 01:22 LIKE 17

jon
for the HML protocol,
are you taking your heaviest weights for each exercise and then subtracting 10% for the various
routines?

REPLY

Posted Sat, 08/24/2013 - 00:08 LIKE 23

Brandon
Hi Steve,
I am currently doing Strong lifts 5x5 program with a goal of hitting above 225lbs on all of my
lifts by the end of October. However, your program makes me want to drop 5x5 and start this on
monday. What is your recommendation?

REPLY

Posted Tue, 08/20/2013 - 21:49 LIKE 27

Brian
Anything i can substitute for cable crunch, seated calf raise, and leg curl? Have no machine to
work with just bench press with barbell, ez bar and pull up bar

REPLY

Posted Mon, 08/19/2013 - 12:49 LIKE 23

EdH
You may have missed it mate, (quoted from the article):
"Add the following weight each week to these lifts:
Bench Press - 5 pounds
Barbell Rows - 5 pounds
Overhead Press - 5 pounds
Squats - 10 pounds
Deadlifts - 10 pounds
For the rest of the exercises, add the bare minimum amount of weight possible each week.
These assistance exercises do not generally allow for a huge amount of weight, so you want to
progress slowly, but consistently."

REPLY

Posted Tue, 08/13/2013 - 14:37 LIKE 28

mike
so do u increase weight after every set or after every workout once you completed said reps

REPLY

Posted Mon, 08/19/2013 - 12:48 LIKE23

EdH
You may have missed it mate: (quoted from the article).
Add the following weight each week to these lifts:
Bench Press - 5 pounds
Barbell Rows - 5 pounds
Overhead Press - 5 pounds
Squats - 10 pounds
Deadlifts - 10 pounds
For the rest of the exercises, add the bare minimum amount of weight possible each week.
These assistance exercises do not generally allow for a huge amount of weight, so you want to
progress slowly, but consistently.

REPLY

Posted Tue, 08/13/2013 - 11:55 LIKE 30

sid
Hi Steve,
I'm a total beginner. This exercise plan sounds amazing, but I also want to know what Protein
Supplement I should go for as I want to Gain Mass. I looked up a product called "GNC Pro
Performance Amplified Mass XXX". There is another one called "Re-Build Mass Gainer". Can
you give me any siggestions. I actually wanna see results.
Thanks.

REPLY

Posted Sun, 08/25/2013 - 22:45 LIKE19

Mike
I wouldn't suggest taking any pre-workout supplements at this stage if you're a complete
beginner. I would suggest working out consistently for a month or two taking some high quality
whey protein more than 25-30 minutes afterwards. Don't push yourself too hard too fast.

REPLY

Posted Tue, 08/13/2013 - 01:21 LIKE 31

Mursleen
Hi, Steve, Can I work my shoulder and chest equal by alternating between bench press &
Military Press.

REPLY

Posted Mon, 08/12/2013 - 13:44 LIKE 31

Jamie
Hey Steve,
Would you recommend adding weight to the exercises in Workout 1, on Workout 3? Or do you
suggest using the same weight in workout 1 and 3, and upping the weight to these exercises on
the week. For example:
Workout 1 Squats - 12 reps @ 95
Workout 3 Squats - 12 reps @ 105
Also, would you recommend doing workout #1, rest, workout #2, rest, workout #3, rest, workout
#2, rest, workout #1 rest, workout #2, rest, workout #3 etc so as to avoid imbalances in body
parts trained (Workout 1 and 3 which are essentially the same workout are done twice as much
as workout 2).
I'm not a beginner (however I am young) and am accustomed to training 5+ times a week. I'm
merely looking for a steady way to bring up my big lifts and pack on solid muscle.
Thanks in advance!

REPLY
Posted Sun, 08/11/2013 - 13:53 LIKE 28

David
Hello,
How many seconds of rest between sets? Even though I am not total beginner, but I have a hard
time catching my breath after each set. So sometimes I rest for over 2 min (up to 3 min
sometimes) even though I know that will affect muscle gain. Any advise would be awesome.

REPLY

Posted Mon, 08/12/2013 - 10:26 LIKE38

Steven
Hi David,
2 to 3 minutes of rest between sets is fairly normal. You want to rest long enough so that you
feel ready to go on the next set. No need to rush. Take whatever amount of time is needed.

REPLY

Posted Sun, 08/11/2013 - 11:07 LIKE 27

jackson helton
sounds like a good workout plan. I just finished the 10X3 workout plan so I'll start this monday

REPLY

Posted Fri, 08/09/2013 - 17:41 LIKE 28

Taylor Slaughter
Workout #1 and #3 are almost the exact same thing, is it supposed to be like that? And why
does it say to do workout #1 on Monday and workout #2 on Wednesday and Friday without any
workout #3 where it says sample schedule?

REPLY

Posted Fri, 08/09/2013 - 17:47 LIKE 32

Steven
Yes, Monday and Friday are nearly the same. One of the main reasons fro frequency on the big
lifts is to get in rep/form practice.
To your second question, it was a typo. Friday is Workout #3.

REPLY

Posted Tue, 08/13/2013 - 02:22 LIKE33

Taylor Slaughter
Thanks Steve!

REPLY
 Posted Fri, 08/09/2013 - 14:48 LIKE 31

Sudipro Ghosh
First of all , thanks for this great routine.I will start this routine soon but as I workout in my
home gym I only have access to a Power Rack , a barbell and sufficient weight plates.So I dont
have access to Leg Curl and/or other machines what can be some suitable replacements for
those machine dependant exercises?

REPLY

Posted Wed, 08/28/2013 - 23:18 LIKE23

Matt
Here are some:
Leg curl - instead do glute ham raises or Romanian deadliest.
Seated Calf Raises - instead do single or both leg calf raises with either the barbell, dumbbells
or bodyweight
Cable Crunch - instead do weighted sit ups, or weighted crunched, or hanging leg raises

REPLY

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