3. Legs and Abs
Exercises
Squat (Barbell)
After the warmup, aim for 8-10 reps. If you can’t do 8 reps, lower the weight. If you can do more than 10, increase the weight. Do this for all the exercises in this routine.
4 sets
8-10 reps
Rest 2min 0s
Seated Leg Curl (Machine)
4 sets
8-10 reps
Rest 1min 30s
Leg Extension (Machine)
4 sets
8-10 reps
Rest 1min 30s
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Seated Calf Raise
Aim for 15-20 reps
3 sets
10-12 reps
Rest 1min 30s
Plank
3 sets
Rest 1min 0s
Crunch
3 sets
15-20 reps
Rest 1min 0s
Seated Wrist Extension (Barbell)
3 sets
8-12 reps
Behind the Back Bicep Wrist Curl (Barbell)
3 sets
10-12 reps