Leg Specialist

By Nemanja

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

43 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

Description

This program will focus only on your leg development. Heavy and low reps at the start of the week and more volume later in the week. For example you will train legs on monday and thursday. Some of you

Source

myworkouts

Equipment

Barbell, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Female, Male

Days per week

2 days

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

Description

Equipment

Barbell, Dumbbell, Machine

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Glutes, Hamstrings, Traps...

Day 2: Rest

Day 3: Focus: Glutes, Hamstrings, Quads...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform Weeks 1-3

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat	5 - 6 sets	4 - 6 reps	180s	30x0
2. Romanian Deadlift	4 sets	6 - 8 reps	120s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat	4 sets	15 - 20 reps	90s	2010
2A. Lying Leg Curls	3 - 4 sets	6 - 10, 15 - 20, 15 - 20, 15 - 20 reps	120s	40x0 immediately start second exercise
2B. 45 Degree Leg Press	3 - 4 sets	15 - 20 reps	120s	21x0 keep constant tension, no lockout
3. Walking Dumbbell Lunge	3 sets	15 - 20 reps	60s	2110

Date Created: 12/21/18, 12:34 PM

Last Updated: 9/12/20, 9:35 PM