Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 2 : Legs

Exercises 7
Equipment Yes

Exercise 1

Leg Press
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5 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2

Hack Squat to Calf Raise
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5 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3A

4 sets
12-20, 6-12* reps
-- rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3B

Leg Curl How to
Leg Curl thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4A

Single-Leg Step-Up
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3 sets
12-20, 6-12* reps
-- rest
*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4B

Bulgarian Split Squat
Bulgarian Split Squat thumbnail
3 sets
12-20, 6-12* reps
60 sec rest
*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
-- sets
100* reps
60 sec rest
*Perform as many sets as needed to reach 100 reps. Use weights.
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