Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 16 : Legs & Abs

Exercises 12
Equipment Yes

Exercise 1A

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
3 sets
4 reps
-- rest

Exercise 1B

Leg Press How to
Leg Press thumbnail
3 sets
12 reps
-- rest

Exercise 2A

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
4 reps
-- rest

Exercise 2B

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
12 reps
-- rest

Exercise 2C

Seated Leg Curl How to
Seated Leg Curl thumbnail
3 sets
20 reps
2 min rest

Exercise 3A

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
12 reps
-- rest

Exercise 3B

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
2 sets
12 reps
-- rest

Exercise 3C

Donkey Calf Raise You'll need: Box How to
Donkey Calf Raise thumbnail
2 sets
12 reps
2 min rest

Exercise 4A

Russian Twist You'll need: Weight Plates How to
Russian Twist thumbnail
2 sets
10 reps
-- rest

Exercise 4B

Double Crunch You'll need: No Equipment How to
Double Crunch thumbnail
2 sets
10 reps
-- rest

Exercise 4C

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
2 sets
10 reps
2 min rest
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