Workout Plans
28 Days to Redemption Training Plan thumbnail

Day 10 : Legs & Calves

Exercises 6
Equipment Yes

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
12-15 reps
-- rest
Rest-pause on last set

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
16-20 reps
-- rest
Drop set on last set

Exercise 3

Dumbbell Walking Lunge You'll need: Dumbbells How to
Dumbbell Walking Lunge thumbnail
4 sets
16-20 reps
-- rest
Rest-pause on last set

Exercise 4

Dumbbell Step-Up You'll need: Bench, Box, Dumbbells How to
Dumbbell Step-Up thumbnail
4 sets
12-15* reps
-- rest
*Alternate legs with no rest until all 4 sets are complete for both legs.

Exercise 5

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
5 sets
16-20 reps
<30 sec rest
Drop set on last set

Exercise 6

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
5 sets
25-30 reps
<30 sec rest
Rest-pause on last set
Comments