Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 9 : Legs

Exercises 5
Equipment Yes

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2

Barbell Reverse Lunge You'll need: Barbell, Squat Rack How to
Barbell Reverse Lunge thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3

4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4

Leg Curl How to
Leg Curl thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
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