Challenge Yourself

Fortune Favors the Bold

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Nothing crazy here. Just another killer leg workout with lots of volume. You are going to be tested on your squats today. Start off light and focus on form. You can always increase the weight on the squat bar if necessary. Remember to breathe and have fun!

LISS CARDIO

  • 10-15 minutes – choose between incline walk on treadmill, stationary bike, spin bike, elliptical, stair stepper, or rowing machine

ABDUCTOR MACHINE http://bbcom.me/2o1Ge8a

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

ADDUCTOR MACHINE http://bbcom.me/2u70Vll

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

BARBELL SQUAT (smith machine optional) http://bbcom.me/2mN9DGv

  • Set 1: 20 reps
  • Set 2: 20 reps
  • Set 3: 20 reps
  • Set 4: 20 reps
  • Set 5: 20 reps

SINGLE LEG PRESS (any machine, one leg at a time) http://bbcom.me/2tQ4CMq

  • Set 1: 15 right leg then 15 left leg
  • Set 2: 12 right leg then 12 left leg
  • Set 3: 10 right leg then 10 left leg

LEG CURLS (lying or seated) http://bbcom.me/2nWPkCq

  • Set 1: 10-12 reps
  • Set 2: 6-8 reps
  • Set 3: 4-6 reps

LEG EXTENSIONS http://bbcom.me/2pnfsaG

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps
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