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Workout Plan Of The Month: March
Lower Body Slim-Down/Upper Body Mass Gaining!

This program is one that I use with my clients who wish to slim down their lower bodies, while gaining mass in their upper bodies. Though typically used with the women I train, this program is also effective for men...

By: Todd Opheim

This program is one that I use with my clients who wish to slim down their lower bodies, while gaining mass in their upper bodies. Though typically used with the women I train, this program is also effective for men with thin upper bodies and blocky legs.

The volume of leg training is significant, which results in a slightly overtrained state for the legs. Although the science of weight training does not support this program, I have found it to be extremely effective at getting those fitness competitor type legs. This should not be used by someone who is trying to add mass to their lower half. ALso, because of the frequent weight bearing exercises at the knee and hip joint, this program should not be used by someone with injuries to either joint.

This is a three day per week program that should be split into a Monday, Wednesday, Friday type schedule. There are actually four different workouts that should be rotated so that you do workout 1, 2, and 3 in week 1, and workouts 4, 1, and 2 in week 2, then workouts 3, 4, and 1 in week 3, and 2, 3, and 4 in week 4. The rotation then starts over. The rest intervals should be short (45-60 seconds) on the leg work, and longer (60-90 seconds) on the upper body work. Calves and abs can be worked on off days with 3 sets of two exercises each. I suggest standing and seated calf raises, and reverse and standard crunches.

Note: 3 X 20,15,15 means that you should do 3 sets with the first set consisting of 20 reps. The second set should have 15 reps and the third set should also have 15 reps. Be sure to use weight that lets you reach failure at that number of reps.



Workout #1 (Legs, Shoulders, Arms)
Smith Machine Squats4 X 20,15,15,15
Smith Machine Lunges3 X 20,15,15
Leg Extensions3 X 20,15,15
Lying Leg Curls3 X 20,15,15
Overhead Dumbell Presses3 X 12,10,8
Dumbell Lateral Raises3 X 12,10,8
Barbell Curls3 X 12,10,8
Preacher Curls3 X 12,10,8
Skull Crushers3 X 12,10,8
Rope Pushdowns3 X 12,10,8



Workout #2 (Legs, Back, Chest)
Leg Press4 X 20,15,15,15
Walking Lunges3 X 20,20,20
Adductor Machine3 X 20,20,20
Abductor Machine3 X 20,20,20
Hyperextensions3 X 15,15,15
Lat Pulldowns3 X 12,10,8
Seated Rows3 X 12,10,8
Rear Delt Machine3 X 12,10,8
Flat BB Bench Press3 X 12,10,8
Incline Dumbell Fly3 X 12,10,8



Workout #3 (Legs, Arms, Shoulders)
Plie Squats4 X 20,15,15,15
Step Ups3 X 20,15,15
Stiff Leg Deadlifts3 X 15,15,15
Seated Leg Curls3 X 20,15,15
Front Dumbell Raises3 X 12,10,8
Barbell Dumbell Curls3 X 12,10,8
Alternate Dumbell Curls3 X 12,10,8
Alternate DB Hammer Curls3 X 12,10,8
Overhead Dumbell Extensions3 X 12,10,8
Cross Bench Dips3 X max,max,max



Workout #4 (Legs, Back, Chest)
Leg Sled4 X 20,15,15,15
Reverse Dumbell Lunges3 X 20,15,15
Butt Blaster3 X 20,15,15
One Arm Dumbell Rows3 X 12,10,8
Straight Arm Pulldowns3 X 12,10,8
Bent Over Rear-Delt Raises3 X 12,10,8
Hyperextensions3 X 12,10,8
Incline Dumbell Press3 X 12,10,8
Pec Deck3 X 12,10,8

Check out my new workout videos which you can download online! Click here!

Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.

Don't forget to check out the Todd Opheim Bodybuilding Miracle Supplement Stack! Double your results easily.

Other Workouts Of The Month:

January - Dumbell Workout
February - Four Day Split
March - Lower Body Slim-Down/Upper Body Mass Gaining
April - Get Back! Focus on Building Back Size
June - Advanced Program
July - For Advanced Bodybuilders
August - Precontest Program
September - Plateau Buster
October - Mass Gainer
November - Torso/Limbs Split System
December - Holiday Maintenance

More Workout Programs / More Bodybuilding Info / Todd's Competition Day

Workout Plan For March: Lower Body Slim-Down/Upper Body Mass Gaining!
opt4fit@opt4fit.com

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