6/8/2021

Day 13: Legs

BARBELL BACK SQUAT (WARM-UP SETS)

Use light weight and stop each set short of failure.

Barbell back squat

2 sets, 10 reps (rest 1 min. )

Barbell back squat

6 sets, 8, 6, 5, 5, 5, 15 reps (rest 2 min. )

Leg Press
5 sets, 15, 12, 10, 10, 10 reps (rest 90 sec. )

SUPERSET
Perform the exercises in order with no rest between exercises and 90 sec. of rest between sets.

Dumbbell Walking Lunge

4 sets, 24 reps (alternating, 12 reps per side, no rest)

Dumbbell squat
4 sets, 12 reps (rest 90 sec. )

1/2
6/8/2021

SINGLE-LEG LYING LEG CURL

Perform all of the reps on one side before switching to the other side. Don't rest between sides and rest 1
min. between sets.

Single-Leg Hamstring Curl

Perform seated leg curls or use a cable if you don't have access to a lying
leg curl machine. Perform partial reps after every set and a double
dropset after the final set. See video for details.
4 sets, 10-12 reps (left side, no rest)

Single-Leg Hamstring Curl

Perform seated leg curls or use a cable if you don't have access to a lying
leg curl machine. Perform partial reps after every set and a double
dropset after the final set. See video for details.
4 sets, 10-12 reps (right side, rest 1 min. )

Seated Calf Raise

4 sets, 12-15 reps (rest 1 min. )

Calf Press On The Leg Press Machine

4 sets, 15-20 reps (rest 1 min. )

2/2