Workout Plans
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Westend61 / Getty
Westend61 / Getty

Day 11 : Legs

Exercises 6
Equipment Yes
This is a dynamic effort day.

Exercise 1

Leg Press How to
Leg Press thumbnail
10 sets
3 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 2

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
4 sets
12 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 3

Barbell Bulgarian Split Squat You'll need: Barbell, Bench How to
Barbell Bulgarian Split Squat thumbnail
3 sets
15 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 4

Seated Leg Curl How to
Seated Leg Curl thumbnail
3 sets
15 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 5

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
2 sets
12-15 reps
60 sec rest
*If you can, perform 3 sets. Choose a load that is 60–70% of your 1RM.

Exercise 6

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
4 sets
50-100 yds reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.
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