Lower Body + Biceps

accepted

Friday, February 27 · Lower Body

Exercises (8)

1

Elliptical Cardio

20 min warm-up

2

Leg Press Legs

SetRepsWeight

1 12 140 lbs

2 12 160 lbs

3 10 180 lbs

Controlled reps, full range

3

Leg Curl (Machine) Legs

SetRepsWeight

1 12 —

2 12 —

3 10 —

Find moderate weight, squeeze at bottom

4

Leg Extension (Machine) Legs

SetRepsWeight

1 12 —

2 12 —

3 10 —

Controlled, no locking knees

5

Calf Raises Legs

SetRepsWeight

1 15 —

2 15 —

3 15 —

Full stretch at bottom, pause at top

6

Bicep Curls (Dumbbells) Arms

SetRepsWeight

1 12 15 lbs

2 10 20 lbs

3 8 20 lbs

No swinging, controlled curl

7

Weighted Crunch Machine Core

SetRepsWeight

1 15 —

2 12 —

Start light, find your weight

8

Incline Walk Cardio

5 min cooldown