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Legs,Glutes,and Abs
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Legs,Glutes,and Abs routine by rodolfopostemus is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day, full body, reverse pyramid plan, meaning, each set get heavier while you perform a few less repetitions. It is a great way to be overall muscle strength. Follow the program for best results about 8-10 weeks. Day 1: Back/Bicep/Core Day 2: Chest/Shoulders/Tricep Day 3: Legs Day 4: Repeat Day 1 session. Day 5: Repeat Day 2 session. Day 6: Repeat Day 3 session. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
New Workout
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 12,10,8 Reps
Barbell Single-Leg Squat
6 Sets x 10 Reps
Barbell Lunge
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Wed
New Workout
Est. 0 min
7 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Machine Ab Crunch
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Seated Bench Leg Pull-In
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Flexion
4 Sets x 15 Reps
Fri
New Workout
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Glute Kickback (Kneeling)
6 Sets x 20 Reps
Cable Leg Kickback
6 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Single-Leg Press
6 Sets x 12 Reps
Sun
New Workout
Est. 0 min
10 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Standing Leg Curl
6 Sets x 20 Reps
Machine Hip Adduction
2 Sets x 20 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Step Machine
1 Set
