Loading...
leg dominate training
General
Intermediate
Machine strength
Plan Details
The leg dominate training routine by CoryBarnes is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Glutes calves abs
Est. 73 min
8 exercises
Glute Kickback (Kneeling)
5 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Leg Pull-In
4 Sets x 15 Reps
Tue
Back and chest & cardio
Est. 53 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Wed
Quads hams abs
Est. 65 min
8 exercises
Barbell Squat
5 Sets x 15,12,10,8,6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Oblique Crunch
4 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Plank
4 Sets
Thu
Tris shoulders & cardio
Est. 57 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Fri
Glutes, back and bis
Est. 83 min
9 exercises
Hip Extension (Standing)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Lateral Lunge
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Sat
45 minutes cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
