Leg & Forearm
General
Beginner
Barbell
Plan Details
The Leg & Forearm routine by IqbalAhmedBarbhuiya is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg
Est. 67 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Tue
Arm
Est. 62 min
10 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Wed
Leg
Est. 71 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Thu
Arm
Est. 70 min
11 exercises
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Fri
Leg
Est. 68 min
10 exercises
Barbell Clean Pull
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Power Snatch
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Power Clean from Blocks
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Sat
Arm
Est. 74 min
12 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
