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5. Leg Building

b0ngg0

Oct 5th 2018

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5. Leg Building

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Routine 1 6 exercises, 35 mins

	Barbell Deep Squat	4x12,10,8,6 reps	rest: 60s
	Dumbbell Lunge	4x12,10,8,6 reps	rest: 60s
	Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
	Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
	Barbell Standing Calf Raise	4x12,10,8,6 reps	rest: 60s
	Barbell Seated Calf Raise	4x12,10,8,6 reps	rest: 60s

Routine 2 6 exercises, 35 mins

	Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
	Dumbbell Reverse Lunge	4x12,10,8,6 reps	rest: 60s
	Barbell Hack Squat	4x12,10,8,6 reps	rest: 60s
	Machine Seated Leg Curl	4x12,10,8,6 reps	rest: 60s
	Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
	Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s

Routine 3 5 exercises, 29 mins

	Barbell Romanian Deadlift	4x14,12,10,8 reps	rest: 60s
	Barbell Step-Up	4x14,12,10,8 reps	rest: 60s
	Machine Leg Extension	4x14,12,10,8 reps	rest: 60s
	Barbell Seated Calf Raise	4x14,12,10,8 reps	rest: 60s
	Barbell Standing Calf Raise	4x14,12,10,8 reps	rest: 60s

Routine 4 5 exercises, 29 mins

	Barbell Front Squat	4x14,12,10,8 reps	rest: 60s
	Barbell Lunge	4x14,12,10,8 reps	rest: 60s
	Barbell Seated Calf Raise	4x14,12,10,8 reps	rest: 60s
	Machine Leg Extension	4x14,12,10,8 reps	rest: 60s
	Machine Seated Calf Raise	4x14,12,10,8 reps	rest: 60s

Routine 5 6 exercises, 35 mins

	Barbell Hack Squat	4x14,12,10,8 reps	rest: 60s
	Barbell Romanian Deadlift	4x14,12,10,8 reps	rest: 60s
	Dumbbell Lunge	4x14,12,10,8 reps	rest: 60s
	Machine Leg Extension	4x14,12,10,8 reps	rest: 60s
	Machine Seated Leg Curl	4x14,12,10,8 reps	rest: 60s
	Barbell Seated Calf Raise	4x14,12,10,8 reps	rest: 60s

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