It's the last training day of the week, which means you'd better hit it hard! Lots of squats make this the ultimate quad-blasting leg day.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration0 weeks
  • Days Per Week
    4
  • Equipment Required
    Barbell, Dumbbells, Kettle Bells, Machines
  • Target Gender Male & Female

Workout Description

In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.

Justin's Workout

Exercise Warm Up Sets Working Sets
Leg Activation: Overhead Squat -- 3x15-20
1. Barbell Squat 2x15 2x10,8,6
2. Machine Hack Squat -- 3x10-12
3. Barbell Thrusters -- 3x10-15
4. Somersault Squat -- 4x10-15
5. Seated Calf Raise (Toes In and Toes Out) -- 6x10-15 per position

David's Workout

Exercise Warm Up Sets Working Sets
Leg Activation: Overhead Squat -- 3x15-20
1. Dumbbell Squat -- 4x10-12
2. Pistol Squat -- 4x5-10 (each leg)
3. Kettlebell Swing -- 4x10-15
4. Sissy Squat -- 4x10
5. Seated Calf Raise (Toes In and Toes Out) -- 6x10-15 per position
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