Workout Plans
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Martin Irvine / Instar
Martin Irvine / Instar

Day 5 : Lower Body Load

Exercises 5
Equipment Yes
TEMPO NOTE: The first number refers to lowering the weight; the second, to the stretch at the bottom; the third, X, denotes as fast as possible; and the fourth, the end position.

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
8-10 reps
2 min rest
Tempo: 2/1/X/1

Exercise 2

Leg Press
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5 sets
12 reps
90 sec rest
Tempo: 2/1/X/1. Perform using bands.

Exercise 3

Lying Leg Curl How to
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5 sets
8-10 reps
90 sec rest
Tempo: 2/1/X/1. Perform a drop set on the last set.

Exercise 4A

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
12 reps
1 min rest
Tempo: 1/1/X/2

Exercise 4B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
12 reps
1 min rest
Tempo: 2/2/X/2
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