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Leg Day (2 sessions)
General
Intermediate
None
Plan Details
The Leg Day (2 sessions) routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a beginner leg workout that features two strength training sessions targeting the legs. In these sessions, you will work the upper legs, lower legs and glutes. Session #1: The majority of this training session focuses on the legs and his using machine-based equipment. Session #2: This session begins with a few bodyweight sets to warm-up the legs. This is followed by exercises performed with a weight plate, dumbbells and a barbell. Discipline Drives Greatness, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Leg Day: Session 1
Est. 44 min
6 exercises
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 14,12,12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Fri
Leg Day: Session 2
Est. 50 min
9 exercises
Glute Kickback (Kneeling)
1 Set x 12 Reps
Bridge
1 Set
Dumbbell Bulgarian Split Squat
2 Sets x 8,6 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Weight Plate Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set
