Muscle Builder Trainer Day 1 (Legs and Abs)

Before going heavy on the leg press, be sure to do 1-2 warm-up sets with lighter weight. It’s vital that you hit failure within the required rep ranges. Select weights that will challenge you to do so.
Keep your rest periods relatively short; 60-90 seconds is plenty.

Leg Press
4 sets of 8-12 reps

Split Squats
3 sets of 8-12 reps

Hack Squat
3 sets of 8-12 reps

Stiff-Legged Barbell Deadlift
4 sets of 8-12 reps

Lying Leg Curls
5 sets of 8-12 reps

Seated Calf Raise
4 sets of 8-12 reps

Standing Calf Raises
4 sets of 8-12 reps

Bent-Knee Hip Raise
4 sets of 8-12 reps

Decline Reverse Crunch
4 sets of 8-12 reps

Jogging-Treadmill
15-minute intervals: 3 min. easy, 1 min. hard

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