Workout Plans
Dumbbell Hammer Curl thumbnail
Getty Images / Mr. Big Photography
Getty Images / Mr. Big Photography

Day 16 : Legs, Calves & Abs

Exercises 11
Equipment Yes

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 2

Leg Press How to
Leg Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 3

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 5

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 6

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 7

Donkey Calf Raise You'll need: Box How to
Donkey Calf Raise thumbnail
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 8

Reverse Crunch You'll need: No Equipment How to
Reverse Crunch thumbnail
2 sets
12 reps
-- rest

Exercise 9

Hanging Knee Raise You'll need: Pullup Bar How to
Hanging Knee Raise thumbnail
2 sets
12 reps
-- rest

Exercise 10

Double Crunch You'll need: No Equipment How to
Double Crunch thumbnail
2 sets
to failure reps
-- rest
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