💢Effective, Simple and Easy Leg Day💢
✅️Squat (Barbell)
Set 1: 140 kg × 1
Set 2: 125 kg × 5
Set 3: 125 kg × 5
Set 4: 125 kg × 5
✅️Romanian Deadlift (Barbell)
Set 1: 100 kg × 8
Set 2: 100 kg × 8
✅️Stiff Leg Deadlift (Barbell)
Set 1: 100 kg × 8
SUPERSET
✅️Lying Leg Curl (Machine)
Set 1: 40 kg × 15
Set 2: 40 kg × 11
Set 3: 40 kg × 9
✅️Neck Harness Extension
Set 1: 0 kg × 20
Set 2: 0 kg × 20
✅️Neck Contraction
Set 1: 0 kg × 20
Set 2: 0 kg × 20
✅️Leg Extension (Machine)
Set 1: 30 kg × 12
Set 2: 35 kg × 8
Set 3: 35 kg × 8
✅️Seated Leg Press (Machine)
Set 1: 150 kg × 10
Set 2: 150 kg × 12
Set 3: 150 kg × 12
Note: 1st and 2nd set DL stance
3rd set Squat stance
✅️Seated Row (Machine)
Set 1: 40 kg × 12
Set 2: 50 kg × 10
Set 3: 50 kg × 10
💢Deadlift Day💢
✅️Deadlift (Barbell)
Set 1: 150 kg × 1
Set 2: 130 kg × 5
Set 3: 130 kg × 5
✅️Squat (Barbell)
Set 1: 100 kg × 8
Set 2: 100 kg × 8
Note: Light Day
✅️Barbell Row
Set 1: 85 kg × 6
Set 2: 85 kg × 6
Set 3: 85 kg × 6
Note: 3rd set supinated grip
✅️Single Leg Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Note: Standing
✅️Seated Row (Machine)
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12
Set 5: 40 kg × 12
Note: Per arm
4th and 5th lats focus
✅️Back Extension
Set 1: 25 reps
Set 2: 25 reps
Note: + Glute Ham Raise (10reps)
✅️Neck Harness Extension
Set 1: 0 kg × 20
Set 2: 0 kg × 20
💢 Simple yet effective workout to make you stronger.
✅️Squat (Barbell)
Set 1: 150 kg × 1
Set 2: 140 kg × 2
Set 3: 130 kg × 4
Set 4: 130 kg × 4
✅️Romanian Deadlift (Barbell)
Set 1: 100 kg × 8
Set 2: 100 kg × 8
✅️Stiff Leg Deadlift (Barbell)
Set 1: 100 kg × 8
Set 2: 100 kg × 8
✅️Lying Leg Curl (Machine)
Set 1: 40 kg × 14
Set 2: 40 kg × 14
Set 3: 40 kg × 12
✅️Leg Extension (Machine)
Set 1: 25 kg × 15
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Note: Single leg
✅️Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
✅️Neck Harness Extension
Set 1: 0 kg × 20
Set 2: 0 kg × 20
Note: Using red band
✅️Neck Contraction
Set 1: 0 kg × 20
Set 2: 0 kg × 20
Note: Using red band
✅️Leg Press
Set 1: 150 kg × 12
Set 2: 150 kg × 12
Set 3: 150 kg × 15
💢Christmas Workout🧑🎄
✅️Dips 10×3
✅️Press 65kgs 5×3
✅️2"Deficit Paused DL 135kgs 4×4
💢Anti 73% Workout
✅️Barbell Row
Set 1: 80 kg × 6
Set 2: 83 kg × 6
Set 3: 83 kg × 6
Set 4: 83 kg × 6
Set 5: 83 kg × 6
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Note: 4sets overhand and 3sets underhand
✅️T Bar Row
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 6
Note: Using Land Mine Row
✅️Pull Up
Set 1: (+12 kg) × 5
Set 2: (+12 kg) × 5
Set 3: (+12 kg) × 4
Set 4: 5 reps
Set 5: 4 reps
✅️Back Extension
Set 1: (+20 kg) × 12
Set 2: (+20 kg) × 12
Set 3: (+20 kg) × 12
✅️Lying Leg Curl (Machine)
Set 1: 80 lbs × 12
Set 2: 80 lbs × 12
Set 3: 80 lbs × 12
✅️Bicep Curl (Barbell)
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Note: Using z-bar
✅️Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Set 3: 8 reps
Set 4: 8 reps
Note: 2sets pronate and 2sets standing
✅️Hammer Curl (Dumbbell)
Set 1: 12.5 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 8
💢SBD Day
✅️Squat (Barbell)
Set 1: 100 kg × 5 [Warm-up]
Set 2: 110 kg × 3 [Warm-up]
Set 3: 120 kg × 1 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 140 kg × 1 [Warm-up]
Set 6: 145 kg × 2
Set 7: 145 kg × 2
Set 8: 130 kg × 4
Set 9: 135 kg × 5
✅️Floor Press (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 105 kg × 3
Set 5: 105 kg × 3
Set 6: 105 kg × 53
✅️Deadlift
Set 1: 130 kg × 4
Set 2: 130 kg × 4
Set 3: 130 kg × 4
Set 4: 130 kg × 4
Note: 2" Deficit Paused DL
✅️Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Read Caption for Minimalist Workout
Squat and Bench
Squat (Barbell)
Set 1: 100 kg × 5 [Warm-up]
Set 2: 110 kg × 3 [Warm-up]
Set 3: 120 kg × 1 [Warm-up]
Set 4: 125 kg × 5
Set 5: 130 kg × 4
Set 6: 130 kg × 4
Note: Bare knee squat
Floor Press (Barbell)
Set 1: 100 kg × 5
Set 2: 100 kg × 5
Set 3: 100 kg × 5
Iso-Lateral Row (Machine)
Set 1: 70 kg × 10
Set 2: 90 kg × 8
Set 3: 100 kg × 7
Single Leg Curl
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 12
Anti-Weakling Workout
Deadlift (Barbell)
Set 1: 120 kg × 4
Set 2: 120 kg × 4
Set 3: 120 kg × 4
Set 4: 120 kg × 4
Note: Beltless 2" Deficit Paused Deadlift
Barbell Row
Set 1: 80 kg × 6
Set 2: 80 kg × 6
Set 3: 80 kg × 6
Overhead Press (Barbell)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 3 [Warm-up]
Set 4: 65 kg × 4
Set 5: 65 kg × 4
Set 6: 65 kg × 4
Note: Warm up with Behind the Neck Press
Neck Harness Extension
Set 1: 12 kg × 15
Set 2: 12 kg × 15
Set 3: 16 kg × 15
Set 4: 16 kg × 15
Pull Up
Set 1: 10 reps
Set 2: 7 reps
Set 3: 7 reps
Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 20 reps
Set 4: 20 reps
Note: 2sets standing
2sets pronated
Lateral Raise (Cable)
Set 1: 7.5 kg × 12
Set 2: 7.5 kg × 12
Set 3: 7.5 kg × 12
Anti-Chicken Leg Workout
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