Free personalized workout plan

Bodybuilding for Schwarzenegger's bodies

By Luna Collacchi

Experience

Beginner (1-2 years)

Days per week

2 days

Time

85 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Description

This is a leg workout for bodybuilding. Be aware that to get a bodybuilder’s body nutrition is the most important part. It is important to split the workout to get best results (unless you want to wor

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

85 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Description

This is a leg workout for bodybuilding. Be aware that to get a bodybuilder’s body nutrition is the most important part. It is important to split the workout to get best results (unless you want to wor

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Workout Overview

Week 1

Day 1: Day A

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Warm up: 5 minutes

Specific: Every apparatus load half the weight required and execute 3 reps.

ExerciseSetsRepsRestNotes
1. 45 Degree Leg Press4 sets10 reps45s
-85% load
2. Single Leg Hip Bridge4 sets10 reps45s
-With barbell on bench -85% load
3. Barbell Deadlift4 sets10 reps45s
-85% load
4. Leg Extensions4 sets10 reps45s
-85% load -Per side
5. Lying Leg Curls1 set10 reps45s
-85% load -Per side
6. Thigh Abductor4 sets10 reps45s
-85% load -Per side
7. Thigh Adductor
Thigh Adductor
4 sets10 reps45s
-85% load -Per side
8. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
4 sets10 reps45s
-85% load -Per side
9. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
3 sets15 reps45s

Date Created: 12/31/18, 10:21 AM


Last Updated: 9/12/20, 9:39 PM

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