wed · apr 29
legs workout
architect · wed's build
legs workout
15 exercises · 60 min
A powerful session focusing on quads, hamstrings, and glutes with heavy compound lifts.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
goblet squat
2 × 30 time · rest none
wu
03
walking lunge
2 × 30 time · rest none
wu
04
inchworm
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell romanian deadlift (rdl)
4 × 6 · 85% · rest 120s
03
barbell glute bridge
4 × 8 · 80% · rest 120s
04
leg extension
3 × 12 · moderate · rest none
a
05
seated leg curl
3 × 12 · moderate · rest none
a
06
dumbbell walking lunge
3 × 12 · moderate · rest none
b
07
nordic hamstring curl
3 × 12 · bodyweight · rest none
b
08
barbell hip thrust
2 × 20 · light · rest none
f
cooldown
01
scorpion stretch
1 × 60 time · rest none
cd
02
banded hamstring stretch
1 × 60 time · rest none
cd
03
couch stretch
1 × 60 time · rest none
cd