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Copy of Training For Muscle Definition
Cutting
Intermediate
None
Plan Details
The Copy of Training For Muscle Definition routine by SmallBizWhiz is a 27 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Every man desires to have a well built, athletic and defined muscular physique. Two factors that influence your body's ability to develop a chiseled body, your body fat percentage and the size of your muscles. The routine created assists in eliminating excess body fat, which tightens up the skin, along with increasing the size of your muscles. Why This Routine Works This routine program has been designed to help you build lean, defined and strong muscles. During your training, you will be mixing shorter rest periods for the exercises performed with higher reps and moderate weight along with low reps and heavier weight. By training with low reps and heavier weight, you will force the muscles to grow and fill out. This training technique coupled with high reps and low weight creates the defined and chiseled look you have desired. A key to this routine is keeping up high intensity, with a high intensity workout you will be able to keep your heart rate up, stimulate your metabolism and increase calorie burning effects of the body. To make the most out of the progress and gains during this program, sleep and recovery are a necessity so your body can grow while you sleep. If you want to burn extra calories, you may incorporate cardio at the end of each exercise day. By performing cardio around 3 to 4 times a week you, you are able to keep up your metabolism and calorie burning effects well after your workout is complete. You will want to follow this program for around 4 weeks, adding additional weeks into the program for more results. Workout Day Split Week 1 Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps Week 2 Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps Week 3 Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps Week 4 Day 1 Chest, Shoulders and Triceps Day 2 Abs and Legs Day 3 Back and Biceps Day 4 Chest, Shoulders and Triceps Day 5 Abs and Legs Day 6 Back and Biceps Training For Muscle Definition Training Stats Week 1 Day 1 Total Workout Time : 36 Minutes Day 1 Total Rest Time : 36 Minutes Day 2 Total Workout Time : 32 Minutes Day 2 Total Rest Time : 27 Minutes Day 3 Total Workout Time : 28 Minutes Day 3 Total Rest Time : 27 Minutes Day 4 Total Workout Time : 36 Minutes Day 4 Total Rest Time : 36 Minutes Day 5 Total Workout Time : 32 Minutes Day 5 Total Rest Time : 27 Minutes Day 6 Total Workout Time : 28 Minutes Day 6 Total Rest Time : 27 Minutes Week 2 Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 40 Minutes Day 2 Total Workout Time : 38 Minutes Day 2 Total Rest Time : 35 Minutes Day 3 Total Workout Time : 33 Minutes Day 3 Total Rest Time : 30 Minutes Day 4 Total Workout Time : 43 Minutes Day 4 Total Rest Time : 40 Minutes Day 5 Total Workout Time : 38 Minutes Day 5 Total Rest Time : 35 Minutes Day 6 Total Workout Time : 33 Minutes Day 6 Total Rest Time : 30 Minutes Week 3 Day 1 Total Workout Time : 54 Minutes Day 1 Total Rest Time : 52 Minutes and 30 Seconds Day 2 Total Workout Time : 42 Minutes Day 2 Total Rest Time : 39 Minutes Day 3 Total Workout Time : 34 Minutes Day 3 Total Rest Time : 32 Minutes and 30 Seconds Day 4 Total Workout Time : 54 Minutes Day 4 Total Rest Time : 52 Minutes and 30 Seconds Day 5 Total Workout Time : 42 Minutes Day 5 Total Rest Time : 39 Minutes Day 6 Total Workout Time : 34 Minutes Day 6 Total Rest Time : 32 Minutes and 30 Seconds Week 4 Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 2 Total Workout Time : 45 Minutes Day 2 Total Rest Time : 55 Minutes Day 3 Total Workout Time : 25 Minutes Day 3 Total Rest Time : 46 Minutes and 30 Seconds Day 4 Total Workout Time : 30 Minutes Day 4 Total Rest Time : 1 Hour, 13 Minutes and 30 Seconds Day 5 Total Workout Time : 45 Minutes Day 5 Total Rest Time : 55 Minutes Day 6 Total Workout Time : 25 Minutes Day 6 Total Rest Time : 46 Minutes and 30 Seconds Equipment Used Barbell Dumbbell Strength Machine Cable Machine Leg Press Machine Bench Weight Plate Nutrition As you are training to build more defined and lean muscle, you will want to keep your protein to carb ratio at 2 to 1. This means that for every gram of carbohydrate that you eat, you will want to have 2 grams of protein.This will help you to develop lean and defined muscle without any bulk or excess carbohydrates which will defeat the purpose of this routine. Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Simple carbohydrates will be detrimental to your progress and negate the effort and intensity that you put into your workouts. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Fri
Chest, Shoulders and Triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
Week 4
Est. 0 min
0 exercises
This day is empty
Any
Week 2
Est. 0 min
0 exercises
This day is empty
Any
Week 3
Est. 0 min
0 exercises
This day is empty
Any
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Any
Chest, Shoulders and Triceps
Est. 96 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 16 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Barbell Tricep Extension
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Any
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Any
Back and Biceps
Est. 76 min
9 exercises
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Any
Back and Biceps
Est. 107 min
11 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Any
Abs and Legs
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Any
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Any
Abs and Legs
Est. 88 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Any
Abs and Legs
Est. 88 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Hack Squat
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Reverse Crunch
3 Sets x 14 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Any
Abs and Legs
Est. 133 min
12 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Any
Back and Biceps
Est. 107 min
11 exercises
Barbell Bent-Over Row
4 Sets x 4 Reps
Barbell Row
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable V Bar Pulldown
3 Sets x 25 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 4 Reps
Barbell Preacher Curl
3 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Any
Back and Biceps
Est. 77 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Any
Chest, Shoulders and Triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
Back and Biceps
Est. 77 min
11 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 20 Reps
Any
Back and Biceps
Est. 76 min
9 exercises
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16 Reps
Any
Back and Biceps
Est. 66 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Any
Back and Biceps
Est. 66 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16 Reps
Any
Chest, Shoulders and Triceps
Est. 170 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
Cable Lower Chest Raise
4 Sets x 25 Reps
Cable Cross-Over
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 4 Reps
Dumbbell Fly
4 Sets x 25 Reps
Barbell Rear Military Press
4 Sets x 4 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 4 Reps
Barbell Upright Row
4 Sets x 4 Reps
Dumbbell Seated Arnold Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4 Reps
Barbell Tricep Extension
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Any
Chest, Shoulders and Triceps
Est. 124 min
16 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 20 Reps
Barbell Rear Military Press
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Tricep Extension
2 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Any
Abs and Legs
Est. 95 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Any
Abs and Legs
Est. 71 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Knee Raise
2 Sets x 14 Reps
Any
Abs and Legs
Est. 95 min
12 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Hanging Knee Raise
2 Sets x 25 Reps
Any
Abs and Legs
Est. 133 min
12 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Lunge
4 Sets x 25 Reps
Barbell Front Squat
4 Sets x 4 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 4 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
