6/8/2021

Day 20: Legs

SUPERSET (WARM-UP SETS)

Perform the exercises in order with no rest between exercises and 1 min. of rest between sets. Use light
weight and stop each set short of failure.

Leg Press
2 sets, 10 reps (no rest)

Dumbbell Walking Lunge

2 sets, 20 reps (alternating, 10 reps per side, rest 1 min. )

SUPERSET
Perform the exercises in order with no rest between exercises and 90 sec. of rest between sets.

Leg Press
5 sets, 12-15 reps (no rest)

Dumbbell Walking Lunge

5 sets, 24 reps (alternating, 12 reps per leg, rest 90 sec.)

Smith machine back squat

5 sets, 15 reps (rest 90 sec. )

Dumbbell Romanian Deadlift

4 sets, 12 reps (rest 90 sec. )

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Hack Squat
After the final set, perform a triple dropset with 30 sec. of intra-set
stretching between each drop. See video for details.
3 sets, 8-10 reps (rest 90 sec. )

TRISET
Perform the exercises in order with no rest between exercises and 45 sec. of rest between sets.

Leg Extension
Utilize blood flow restriction training on all sets. See Training
Guidelines for details.
6 sets, 15 reps (no rest)

Lying Leg Curl

6 sets, 15 reps (no rest)

Bodyweight squat
6 sets, 15 reps (rest 45 sec. )

Seated Calf Raise

Perform a double dropset after the final set. See Training Guidelines for
details
4 sets, 10 reps (rest 1 min. )

Standing Calf Raise

4 sets, 10 reps (rest 1 min. )

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