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Leg Building & Body Maintenance
General
Intermediate
Body
Plan Details
The Leg Building & Body Maintenance routine by JohnBGibby is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I made this plan to help me strengthen my legs which have suffered from numerous injuries. The goal of this is to be able to do this without weights and from anywhere.
Routine detail
Day 1
Cardio + Abs
5 exercises
Indoor Cycling
1 Set
Jump Rope
1 Set
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Calf + Quad
12 exercises
Treadmill Running
1 Set
Calf Press On Leg Press
6 Sets x 5,5,5,3,3,1 Reps
Smith Machine Front Squat
6 Sets x 5,5,5,3,3,1 Reps
Machine Seated Calf Raise
6 Sets x 5,5,5,3,3,1 Reps
Dumbbell Lunge
6 Sets x 5,5,5,3,3,1 Reps
Kettlebell Dead Clean
6 Sets x 5,5,5,3,3,1 Reps
Machine Leg Press
5 Sets x 8,8,5,5,3 Reps
Calf Press On Leg Press
5 Sets x 8,8,5,5,3 Reps
Calf Stretch with Rope
3 Sets x 1 Reps
Wall Calf Stretch
4 Sets x 1 Reps
Quadricep Stretch
4 Sets x 1 Reps
Runner's Stretch
4 Sets x 1 Reps
Day 3
Hamstrings + Lower Back + Abss
10 exercises
Indoor Cycling
1 Set
Dumbbell Hamstring Curl
5 Sets x 8,8,5,5,3 Reps
Machine Hip Abduction
5 Sets x 8,8,5,5,3 Reps
Machine Hip Adduction
5 Sets x 8,8,5,5,3 Reps
Barbell Hip Thrust
5 Sets x 8,8,5,5,3 Reps
Bent Knee Hip Raise
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Air Bike
2 Sets x 20 Reps
Decline Crunch
3 Sets x 8 Reps
Day 4
Upper Back + Shoulders
12 exercises
Indoor Cycling
1 Set
Barbell Bent-Over Row
5 Sets x 8,8,5,5,3 Reps
Dumbbell Upright Row
5 Sets x 8,8,5,5,3 Reps
Chin-Up with Knee Raise
5 Sets x 8,8,5,5,3 Reps
Dumbbell Seated Alternating Shoulder Press
5 Sets x 8,8,5,5,3 Reps
Dumbbell One-Arm Row
5 Sets x 8,8,5,5,3 Reps
Dumbbell One-Arm Front Raise (Seated)
5 Sets x 8,8,5,5,3 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 8,8,5,5,3 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Day 5
Arms + Abs
12 exercises
Indoor Cycling
1 Set
Dumbbell Alternating Bicep Curl
5 Sets x 8,8,5,5,3 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8,8,5,5,3 Reps
Dumbbell One-Arm Reverse Curl
5 Sets x 8,8,5,5,3 Reps
Dumbbell Tricep Extension
5 Sets x 8,8,5,5,3 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8,8,5,5,3 Reps
Dip
5 Sets x 8,8,5,5,3 Reps
Tricep Side Stretch
4 Sets x 1 Reps
Tricep Stretch
4 Sets x 1 Reps
Bicep Stretch
4 Sets x 1 Reps
Air Bike
3 Sets x 20 Reps
Bench Hip Thrust
2 Sets x 16 Reps
