Workout Plans
28 Days to Massive Arms Workout Program thumbnail

Day 19 : Legs

Duration 45 min
Exercises 5
Equipment Yes

Exercise 1

Leg Curl How to
Leg Curl thumbnail
3 sets
20 reps
60 sec rest
*Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
12, 10, 8, 6 reps
90 sec rest
*Grab the bar with hands at shoulder width. Raise elbows until your upper arms are parallel to the floor. Take the bar out of the rack and rest on your fingertips. Set your feet at shoulder-width. Squat while maintaining arch in lower back.

Exercise 3

Leg Press How to
Leg Press thumbnail
3 sets
15 reps
90 sec rest
*Set up in a leg press machine with your feet shoulder-width apart and toes turned slightly out. Bend your knees and lower the plate until your knees are 90 degrees and then press back up.

Exercise 4

Dumbbell Reverse Lunge You'll need: Dumbbells How to
Dumbbell Reverse Lunge thumbnail
2 sets
10 reps
60 sec rest
*Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Exercise 5

Dumbbell Stiff-Leg Deadlift How to
Dumbbell Stiff-Leg Deadlift thumbnail
3 sets
10 reps
60 sec rest
*Hold a dumbbell in each hand in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the starting position.