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Waterbury Water emph leg
General
Intermediate
Machine strength
Plan Details
The Waterbury Water emph leg routine by Nawidus is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full Body Workout 3 times a Week Based on 10x3, 4x6 and Pump Rep Ranges
Routine detail
Day 1
Day 1
Est. 110 min
16 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Day 2
Est. 102 min
12 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Day 3
Est. 104 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Treadmill Running
1 Set
Leg Raise
3 Sets x 8 Reps
