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Westend61 / Getty
Westend61 / Getty

Day 22 : Abs & Legs

Exercises 9
Equipment Yes

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
6-10 reps
-- rest

Exercise 2

2 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 3

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
6-10 reps
-- rest

Exercise 4

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
2 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 5

Smith Machine Squat
exercise image placeholder
4 sets
6-10 reps
-- rest

Exercise 6

Barbell Lunge You'll need: Barbell How to
Barbell Lunge thumbnail
4 sets
12 reps
-- rest

Exercise 7

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
12-20* reps
-- rest
*Perform reps as 12, 12, 20, 20.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
12-20* reps
-- rest
*Perform reps as 12, 12, 20, 20.

Exercise 9

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