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    Day 1-Legs (Monday) : Workout Plan

    Uploaded by

    pavanrekha999
    This workout plan focuses on legs and includes exercises for calves, quads, glutes, and hamstrings. It consists of foam rolling for 5 minutes followed by 3 sets of calf exercises with 1 minute of rest between sets. For quads, glutes, and hamstrings, there are 5 exercises including barbell squats, sumo deadlifts, walking lunges, leg extension superset with leg curls, and stiff leg deadlifts performed as 3 sets with 1 to 2 minutes of rest between sets.

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    Day 1-Legs (Monday) : Workout Plan

    Uploaded by

    pavanrekha999
    294 views1 page
    This workout plan focuses on legs and includes exercises for calves, quads, glutes, and hamstrings. It consists of foam rolling for 5 minutes followed by 3 sets of calf exercises with 1 minute of rest between sets. For quads, glutes, and hamstrings, there are 5 exercises including barbell squats, sumo deadlifts, walking lunges, leg extension superset with leg curls, and stiff leg deadlifts performed as 3 sets with 1 to 2 minutes of rest between sets.

    Original Description:

    Leg day plan

    Original Title

    Leg day plan

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    © © All Rights Reserved

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    This workout plan focuses on legs and includes exercises for calves, quads, glutes, and hamstrings. It consists of foam rolling for 5 minutes followed by 3 sets of calf exercises with 1 minute of rest between sets. For quads, glutes, and hamstrings, there are 5 exercises including barbell squats, sumo deadlifts, walking lunges, leg extension superset with leg curls, and stiff leg deadlifts performed as 3 sets with 1 to 2 minutes of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    294 views1 page

    Day 1-Legs (Monday) : Workout Plan

    Uploaded by

    pavanrekha999
    This workout plan focuses on legs and includes exercises for calves, quads, glutes, and hamstrings. It consists of foam rolling for 5 minutes followed by 3 sets of calf exercises with 1 minute of rest between sets. For quads, glutes, and hamstrings, there are 5 exercises including barbell squats, sumo deadlifts, walking lunges, leg extension superset with leg curls, and stiff leg deadlifts performed as 3 sets with 1 to 2 minutes of rest between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    DAY 1- LEGS (MONDAY)

    WORKOUT PLAN
    FOAM ROLLING 5 MINS

    CALVES

     EXERCISE 1- Standing calves raises on a machine or Smith machine (3 sets of 10-12 reps), 1 Min
    rest in between sets.
     EXERCISE 2- Seated calves raises (3 sets of 10-12 reps), 1 Min rest in between sets
     EXERCISE 3- Single leg calves raise (3 sets of 10-12 reps+ drop set of FALIURE reps on last set), 1
    Min rest in between sets
    QUADS, GLUETS AND HAMSTRING

     EXERCISE 1- Barbell squats (3 sets of 6-8 reps+ drop set of 10-12 reps on last set), 1:30-2 Min
    rest in between sets.
     EXERCISE 2- Sumo deadlifts (3 sets of 6-8 reps), 1:30-2 Min rest in between sets.
     EXERCISE 3- Walking barbell lunges (3 sets of 8-10 reps per leg or 16-20 reps total), 1 Min rest in
    between sets.
     EXERCISE 4- Leg extension superset with lying leg curls (3 sets of 8-10 reps), 1 Min rest in
    between sets.
     EXERCISE 5- Stiff leg deadlift (3 sets 10-12 reps), 1-1:30 Min rest in between sets.

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