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a LPP to focus on leg growth. highly detailed for optimal results. get big. get swole. never stop. stop being a p**sy
Machine Seated Calf Raise
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3x15 reps • 60s |
rest: 60s
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Barbell Deadlift
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6x10 reps • 60s |
rest: 90s
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Barbell Glute Bridge
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4x12 reps • 60s |
rest: 60s
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4x10 reps • 60s |
rest: 60s
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Dumbbell Step-Up
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4x10 reps • 60s |
rest: 60s
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Glute Kickback
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4x15 reps • 60s |
rest: 60s
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Back Hyperextension
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4x12 reps • 60s |
rest: 60s
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Step Machine
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1x0 reps • 300s |
rest: 60s
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4x12 reps • 60s |
rest: 60s
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4x12 reps • 60s |
rest: 60s
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T Bar Prone Row
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4x10 reps • 60s |
rest: 60s
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Machine Assisted Pull-Up
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4x15 reps • 60s |
rest: 60s
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Dumbbell Hammer Curl
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4x10 reps • 60s |
rest: 60s
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Machine Bicep Curl
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3x21 reps • 60s |
rest: 60s
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4x15 reps • 60s |
rest: 60s
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Machine Assisted Chin-Up
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4x15 reps • 60s |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps • 60s |
rest: 60s
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Cable Deltoid Raise
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4x12 reps • 60s |
rest: 60s
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4x12 reps • 60s |
rest: 60s
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3x10 reps • 60s |
rest: 60s
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Dumbbell Tricep Extension (Supine)
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4x10 reps • 60s |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x10 reps • 60s |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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4x10 reps • 60s |
rest: 60s
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Machine Dip
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4x15 reps • 60s |
rest: 60s
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Machine Calf Raise
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3x12 reps • 60s |
rest: 60s
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Hack Squat
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6x10 reps • 60s |
rest: 60s
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Machine Single-Leg Press
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4x10 reps • 60s |
rest: 60s
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Machine Leg Extension
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7x7 reps • 60s |
rest: 45s
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4x8 reps • 60s |
rest: 60s
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Dumbbell Walking Lunge
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3x12 reps • 60s |
rest: 60s
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Step Machine
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1x0 reps • 300s |
rest: 60s
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