Free personalized workout plan

Leg Specialist

By Myworkouts

Experience

Intermediate (2-3 years)

Time

26 minutes/day | 2 days/week

Good for

Bodybuilding, Build Muscle, Gain Strength, Powerbuilding

Equipment

Barbell, Squat Rack, Lying Leg Curl Machine, 45 Degree Leg Press Machine, 2 x Dumbbell

Statistics

Average Cardio Intensity

Average Exertion

Description

Workout Overview

Day 1: Traps, Glutes, Hamstrings

Day 2: Rest

Day 3: Quads, Hamstrings, Glutes

Traps, Glutes, Hamstrings

Crossed-Arm Barbell Front Squat

▶

1. Crossed-Arm Barbell Front Squat

5-6 sets, 4-6 reps, (rest 180s)

30x0
Time between exercises: 60s

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Barbell Romanian Deadlift

▶

2. Barbell Romanian Deadlift

4 sets, 6-8 reps, (rest 120s)

Time between exercises: 60s

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Quads, Hamstrings, Glutes

Barbell Back Squat

▶

1. Barbell Back Squat

4 sets, 15-20 reps, (rest 90s)

2010
Time between exercises: 60s

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Circuit

Lying Leg Curls

▶

2. Lying Leg Curls

3-4 sets, 15-20 reps, (rest 120s)

40x0 immediately start second exercise
Time between exercises: 60s

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45 Degree Leg Press

▶

2. 45 Degree Leg Press

3-4 sets, 15-20 reps, (rest 120s)

21x0 keep constant tension, no lockout
Time between exercises: 60s

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Walking Dumbbell Lunge

▶

3. Walking Dumbbell Lunge

3 sets, 15-20 reps, (rest 60s)

2110
Time between exercises: 60s

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Date Created: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 19:00:04 GMT+0000 (Coordinated Universal Time)

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