Quadricep Workout Plans Programs Routines

View our free Quadricep workout and exercise programs/routines and plans below below.

Also, build your own personalized online fitness and nutrition plans. Please search below for your program or browse through all of the workout programs/routines available with the menu bar to your left. These free Quadricep exercise workouts plans / routines are available for you to print and bring with you to the gym or health club in your city.

Quadricep Workout Plans and Workout Routines

Inner Thigh \| Quadricep Workout Plan Myfit Recommended Purpose:This Inner Thigh Workout program will focus on inner thigh and overall thigh dev... Type of Program: Muscle Specific Level: Beginner Days in Workout:3
Hockey \| Quadricep Workout Plan Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again... Type of Program: Strength Level: Advanced Days in Workout:5
increase energy \| Quadricep Workout Plan Purpose:Lack of control in eating poor sleep habits very stressful time in life ... Type of Program: Muscular Definition Level: Beginner Days in Workout:2
Summer Workout for Dance \| Quadricep Workout Plan Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o... Type of Program: Muscular Definition Level: Beginner Days in Workout:7
Squat 55lbs \| Quadricep Workout Plan Purpose:Replace water with milk during school lunches and after school snacks.... Type of Program: Strength Level: Beginner Days in Workout:7

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Quadricep or Quadricep Muscle Anatomy and Overview

Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body anatomy picture

Quadriceps or Rectus Femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your Biceps Femoris or Hamstrings. Quadriceps are extremely important for many for many athletes.

Quadricep Function

The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.

Quadricep Origin

The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.

Quadricep Insertion

The quadriceps insert onto the patellar tendon of the Tibia.

Quadricep Training

Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Quadricep Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Quadricep' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body

Quadricep Exercises

This is a complete list of Quadricep weight lifting exercises. If you don't know where else to find exercises to work your Quadricep try the above exercise link.

Basic Fitness Exercise Workout Plan Program Principles
By: Michael Carrera - Truestarhealth.com

Workout Plam Principle 1: Combine strength and cardio training as part of your circuit training program.
Both strength training and cardiovascular training offer different benefits. Training in approximately 65 to 85% of your maximum heart rate range improves the efficiency of heart and lungs and burns many calories. Strength training shapes and tones your body and revs-up your metabolism by increasing your lean muscle mass. Moving from one resistance training exercise to the next non-stop burns approximately 25% more calories than resistance training alone. Also, since our program is based on a timed sequence, beginner and intermediate are given a few seconds to gear up for the next exercise. Not only do you feel better and look better, but you burn more calories while you sleep!

Workout Plan Principle 2: Reversibility: Use it or lose it.
The principle of reversibility simply states that if you don’t use it, you will lose it. Unfortunately the gains you fought so hard to achieve will quickly be lost if you stop exercising. Your metabolism will return to pre-exercise levels, your gains in strength and endurance will diminish and even if you don’t deviate from your nutrition plan, you may find yourself regaining some of the lost weight. Our bodies are very plastic and love to adapt to new and exciting experiences. However, the adaptations must be maintained. As a rule of thumb, if you must cut back on the frequency of workouts, bump up the intensity. Exercise as hard as you can 1 to 2 days per week and if possible complete a short 8-minute circuit (one full set of all the exercises) on another day. Even one full round of the circuit can help you maintain your level of fitness and keep you motivated. You have worked so hard to gain it, try not to lose it.

Workout Plan Principle 3: Always perform a proper warm-up and cool down.
An improper warm-up is the main cause for injuries. I suggest that you perform some light callisthenic exercises like jogging on the spot for 2 to 3 minutes and some light stretching before beginning the circuit. A warm muscle responds better to exercise than a cold muscle. After your workout is complete, take 2 to 3 minutes and perform the same stretches as you did warming up. This will give your body an opportunity to relax before resuming your hectic schedule and stretch the energized muscles back to their resting length. Perform 3 to 5 stretches and hold each stretch for 15 to 25 seconds.

Workout Plan Principle 4: Overcome fatigue with exercise order.
Eventually fatigue will catch up to you regardless of what tactics you use to overcome it. Properly planning the order in which exercises are performed is a logical way of preventing or at least delaying the onset of fatigue. For instance, performing 3 upper body exercises in a row may be good for fitness, but will inevitably hamper your performance on subsequent exercises. Ideally, you would exercise the large muscle groups first followed by the small muscle groups. I have designed workouts with different exercises on different days and also in different orders so that your body is always kept guessing and improving while providing the variety and excitement you need to keep moving.

Workout Plan Principle 5: Increase reps first and weights second.
This is a very important exercise principle. We want to make sure that you maximize the results you can achieve at every phase in your exercise program. If you begin to exercise at 30-second intervals (beginner) at a moderate pace, it is important that you first increase the time you perform each exercise by moving onto 45-second and 60-second intervals before increasing the weight you use. This will insure proper progression, maximize your muscle endurance potential and improve your fitness. Oh, and it helps you burn more calories too!

For more articles like this one visit www.truestarhealth.com