Workout Plans
Man Performing a Walking Lunge thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 5 : Friday: Lower Body/Abs

Equipment Yes

Exercise 1A

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
5 sets
5 reps
2-3 Min rest
Perform 2 to 3 warmup sets before your first working set and then start with a moderate weight for your first set of 5 reps. Slowly increase weight each set until you reach a tough 5 reps on your last set.

Exercise 1B

Dumbbell Stiff-Leg Deadlift How to
Dumbbell Stiff-Leg Deadlift thumbnail
5 sets
5 reps
2-3 Min rest
Perform 2 to 3 warmup sets before your first working set and then start with a moderate weight for your first set of 5 reps. Slowly increase weight each set until you reach a tough 5 reps on your last set.

Exercise 2A

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
10-15 reps
2-3 Min rest

Exercise 2B

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
3 sets
10 reps
1-2 rest

Exercise 3

Farmer's Walk How to
Farmer's Walk thumbnail
3 sets
40-50 Yards reps
1-2 Min rest
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