Workouts
LEGS
Author: roD
Start
Set 1
1 round
600
sеc
Jump Rope
rest after the set: 60 sеc
Set 2
1 round
20
rep
Squats
rest: 30 sеc
20
rep
Squats
rest: 30 sеc
20
rep
Squats
rest after the set: 60 sеc
Set 3
1 round
12
rep
x
10
kg
Close-Stance Dumbbell Front Squat
rest: 30 sеc
12
rep
x
10
kg
Close-Stance Dumbbell Front Squat
rest: 30 sеc
12
rep
x
10
kg
Close-Stance Dumbbell Front Squat
rest: 30 sеc
12
rep
x
10
kg
Close-Stance Dumbbell Front Squat
rest after the set: 60 sеc
Set 4
1 round
12
rep
x
10
kg
Barbell Squat
rest: 30 sеc
12
rep
x
10
kg
Barbell Squat
rest: 30 sеc
12
rep
x
10
kg
Barbell Squat
rest: 30 sеc
12
rep
x
10
kg
Barbell Squat
rest after the set: 60 sеc
Set 5
1 round
12
rep
x
10
kg
Kettlebell Sumo Squat
rest: 30 sеc
12
rep
x
10
kg
Kettlebell Sumo Squat
rest: 30 sеc
12
rep
x
10
kg
Kettlebell Sumo Squat
rest: 30 sеc
12
rep
x
10
kg
Kettlebell Sumo Squat
rest after the set: 60 sеc
Set 6
1 round
10
rep
x
10
kg
Barbell Lunge
rest: 30 sеc
10
rep
x
10
kg
Barbell Lunge
rest: 30 sеc
10
rep
Bodyweight Lunges (each leg)
rest: 30 sеc
10
rep
Bodyweight Lunges (each leg)
rest after the set: 60 sеc
Set 7
1 round
20
rep
x
10
kg
Standing Barbell Calf Raise
rest: 30 sеc
20
rep
x
10
kg
Standing Barbell Calf Raise
rest: 30 sеc
20
rep
x
10
kg
Standing Barbell Calf Raise
rest: 30 sеc
20
rep
x
10
kg
Standing Barbell Calf Raise
rest after the set: 60 sеc
Set 8
1 round
600
sеc
Jump Rope
rest after the set: 60 sеc
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