Workout Plans
M&F Gain 10 Program  thumbnail
Per Bernal
Per Bernal

Day 2 : Legs, Calves & Abs

Exercises 7
Equipment Yes
WATCH: IFBB Pro Arash Rahbar demonstrates the Part 1, Legs, Calves & Abs workout

Exercise 1

Smith Machine Squat
exercise image placeholder
3 sets
6-8* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 2

Leg Press How to
Leg Press thumbnail
4 sets
6-8 reps
-- rest

Exercise 3

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
4 sets
6-8 reps
-- rest

Exercise 4

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
6-8* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
20* reps
-- rest

Exercise 6

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
2 sets
20 reps
-- rest

Exercise 7

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
2 sets
20 reps
-- rest
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