Operation swole legs

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

legs and abs

legs 7 exercises, 35 mins

Machine Leg Press (Narrow Stance)	4x15 reps	rest: 10s
Machine Leg Press (Wide Stance)	3x6 reps	rest: 10s
Machine Seated Leg Curl	3x12 reps	rest: 10s
Machine Seated Calf Raise	3x6 reps	rest: 10s
Machine Hip Abduction	4x12 reps	rest: 20s
Machine Hip Adduction	4x12 reps	rest: 20s
Machine Leg Extension	4x12 reps	rest: 10s

second legs 16 exercises, 1 hr 23 mins

Machine Leg Press (Narrow Stance)	4x12 reps	rest: 20s
Machine Leg Press (Wide Stance)	4x6 reps	rest: 20s
Machine Leg Extension	4x12 reps	rest: 10s
Machine Seated Leg Curl	4x12 reps	rest: 10s
Bodyweight Squat	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 20s
Machine Hip Adduction	3x8 reps	rest: 20s
Weight Plate Squat	3x8 reps	rest: 10s
Machine Calf Press	3x8 reps	rest: 10s
Leg Pull-In	3x8 reps	rest: 10s
Leg Raise	3x8 reps	rest: 10s
Reverse Crunch	3x8 reps	rest: 30s
Scissor Kick	3x8 reps	rest: 30s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Bodyweight Lunge	4x12 reps	rest: 60s
Jump Squat	4x12 reps	rest: 60s

Abs and cardio 7 exercises, 48 mins

Indoor Cycling	0x0 reps	rest: 15s
Ab Draw Leg Slide	3x12 reps	rest: 10s
Cross Body Crunch	3x8 reps	rest: 10s
Leg Raise	3x8 reps	rest: 10s
Scissor Kick	3x8 reps	rest: 10s
Stability Ball Trunk Rotation	4x12 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s

short legs only day. 7 exercises, 1 hr 1 min

Machine Leg Press (Narrow Stance)	4x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Machine Hip Adduction	4x12 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s