DAY 2. LEGS + ABS

QUADS, GLUTES, HAMSTRINGS, CALVES & ABS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
SL Standing Calf Raises

SETS: 4

REPS: 8-12

REST: 30 seconds between sets

ALTERNATIVE EXERCISE:
Standing Calf Raises

EXERCISE 2.
DB Front Squats

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Deep Bodyweight Squats

EXERCISE 3.
DB Bulgarian Split Squats

SETS: 3

REPS: 8-12

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
Pistol Squats

EXERCISE 4.
DB Romanian Deadlifts (RDL’s)

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
SL Romanian Deadlifts (RDL’s)

EXERCISE 5.
DB Alternating Reverse Lunges

SETS: 3 + dropset (-30%)

REPS: 12/10/8 + 8

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
Walking DB Lunges

EXERCISE 6.
(SUPERSET)
Decline Sit-ups

SETS: 3

REPS: 8-12

REST: 20 seconds between sets

ALTERNATIVE EXERCISE:
Butterfly Sit-ups

EXERCISE 7.
(SUPERSET)
Bicycle Crunches

SETS: 3

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Russian Twist