Leg Day
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Barbell Squat
Sets: 4 / Reps: 7, 7, 10, 15
Notes: one minute and half rest after every set.
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Deadlift
Sets: 4 / Reps: 7, 7, 10, 15
Notes: a minute rest between sets
PLEASE PLEASE PLEASE KEEP YOUR BACK STRAIGHT!!!! Squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up to be just about mid-thigh level. Slowly return to the start position and repeat.
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Hanging Reverse Crunch
Sets: 4
Notes: The name of the exercise is actually Hanging knee raise but there wasn't any on the list here so i went with that. But you get the idea.
as many reps as you can in each set. and when you think you can do no more, you do 2 more reps.
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45° Leg Press
Sets: 1 / Reps: 50
Notes: a minute and a half rest after.
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Machine Rear Leg Raise
Sets: 4 / Reps: 10, 10, 10, 10
Notes: Its actually One-leg standing leg raise.
Pause 4 seconds at the bottom on each rep and flex your leg.
No rest. You do one leg first, than the other, than back to the other one, NO REST.
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Seated Lever Calf Raise
Sets: 2 / Reps: 50, 50
Notes: pause for one second at both the bottom and top of each rep and flex.
a minute rest after each set.
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