LEGS & BICEPS Workout Vlog Korean Gym |
What's up YouTube! It's Jay from L214 Fitness. Today's workout vlog is on my first leg day of February plus a little bit of biceps at the end.
#exercise
Your SUBSCRIPTION and LIKE button means a lot in creating thoughtful and educational contents.
Thank you all for watching our videos. God Bless!
◆ Partnership & Business: [email protected]
◆ Online Personal Training Available Worldwide!
Workout Orders
00:00 Workout Overview
00:11 1. Leg Extension
00:55 2. Leg Press(Plate Load)
01:36 3. Squat(Smith Machine)
02:15 4. Side Walk(Hip Band)
02:59 5. Walking Lunges
03:59 6. Hip Abduction
04:43 7. Incline DB Curl + Preacher Curl
05:42 8. High Cable Curl
06:20 9. 21s (High, Low, Full)
06:58 Workout Order, Sets & Reps
---------------------------------------------------------------------------------
Jay's Quick Bio
Exercise Biology UC Davis
Former Taereung Nat'l Training Center of KSOC(Korean Sport & Olympic Committee) Strength & Conditioning Coach
ISSA(Int'l Sports Science Association) Certified Master Trainer
ISSA Certified Nutritionist
ISSA Bodybuilding Specialist Coach
ISSA Sports Nutritionist
---------------------------------------------------------------------------------
Full Workout Order, Sets & Reps
1. Leg Extension
5 x 5H/15 (First 5 reps 2 second hold, last rep 5 second hold)
Rest: 60 seconds
2. Leg Press(Plate Load)
5 x 20 (adding two 20kg plates each set)
Rest: 90 to 120 seconds
3. Squat(Smith Machine)
5 x 10 (adding 20kg each set)
Rest: 90 to 120 seconds
4. Side Walk(Hip Band)
5 x 15 each side
Rest: 30 seconds
5. Walking Lunges
4 x 9 each side
Rest: 60 to 90 seconds
6. Hip Abduction
5 x 5H/10 (First 5 reps 2 second hold, last rep 3 second hold)
Rest: 60 seconds
7. Incline DB Curl + Preacher Curl
4 x 15/15 (try holding reps whenever possible)
Rest: 30 seconds
8. High Cable Curl
4 x 5/5A/8 (A: Alternating)
Rest: 30 seconds
9. 21's
4 x 7/7/7 (High → Low → Full)
Rest: 30 seconds
Don't miss out on other informative contents on our channel! ▼▼
☞ How to Choose "GOOD" Workout Supplements ▼▼
• How to Choose "GOOD" Workout Supplements -...
☞ Pre-Exhaustion Training Explained ▼▼
• Pre Exhaustion Training Explained - Does I...
☞ 6 Quick Tips for Awesome Back Workout ▼▼
• 6 Tips for Back Workout
▶ All images used under license from Shutterstock
▶ All videos used under license from Storyblocks
▶ Images, video clips, music and other contents used in this video are paid license and royalty-free under L214 Fitness and its publisher. All rights reserved.
Medical Disclaimer
All contents on this video is purely for informational and educational purposes only. All contents on this video is never intended to replace medical treatment of any sort. Anyone with symptoms or under prescription medications are advised to consult with their physicians at all times.
To God be the glory Luke Chapter 2 Verse 14