Workout Plans
2019 M&F Starter's Guide Workout Plan thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 1 : Legs

Exercises 5
Equipment Yes

Exercise 1

Lying Leg Curl How to
SG19 Move: Lying Leg Curl thumbnail
4 sets
20, 20, 12, 10 reps
-- rest
GOAL: Activate and pump

Exercise 2

Barbell Squat You'll need: Barbell How to
SG19 Move: Barbell Squat thumbnail
4 sets
6 reps
-- rest
GOAL: Train explosively

Exercise 3

Leg Extension (With Partials) How to
SG19 Move: Leg Extension (With Partials) thumbnail
1 sets
12 reps
-- rest
GOAL: Supra-max pump; Use the heaviest weight possible while still achieving a full range of motion. Hold each contraction for 3 seconds at the movement’s apex. Do 10 partial reps from the bottom after the set.

Exercise 4

Barbell Stiff-Leg Deadlift You'll need: Barbell How to
SG19 Move: Barbell Stiff-Leg Deadlift thumbnail
4 sets
10 reps
GOAL: Work rest
GOAL: Work muscle from the stretched position; Bend your knees at the bottom of the lift

Exercise 5

Leg Press Toe Press How to
SG19 Move: Leg Press Toe Press thumbnail
2 sets
60 sec. reps
-- rest
GOAL: Supra-max pump