month 1 legs

Contributed by: JR

Save Routine

Workout A LEGS

• Squat - Smith
  4 sets × 8 reps
• Lunge - Bodyweight/Weighted
  3 sets × 20 reps
• Leg Extension - Lever
  4 sets × 8 reps
• Step-up - Dumbbell
  3 sets × 10 reps
• Wide Squats - Smith
  3 sets × 12 reps
• Single Leg Split Squat - Bodyweight/Weighted
  3 sets × 12 reps
• Standing Calf Raise - Lever
  4 sets × 10 reps
• Brooke's Bun Busters - Bodyweight/Weighted
  4 sets × 10 reps

Workout D

• Flutes ham calves.

• Pistol squat - Bodyweight/Weighted
  4 sets × 8 reps
• Straight-leg Deadlift - Barbell
  4 sets × 8 reps
• Lateral lunge - Bodyweight/Weighted
  3 sets × 12 reps
• Hip raise - Barbell
  3 sets × 15 reps
• Ham curl - Dumbbell
  4 sets × 8 reps
• Squat - Barbell
  3 sets × 15, 12, 12 reps
• Standing Calf Raise - Bodyweight/Weighted
  5 sets × 10 reps