HEAVY LEGS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

aikijahara on June 22, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Expert

Target Gender:

Men

Body Parts:

Thighs, Calves, Chest, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	115 lbs.	6	60
	135 lbs.	6	60
	135 lbs.	6	60
Hack Squats	45 lbs.	6	60
	90 lbs.	6	60
	90 lbs.	6	60
Leg Extensions	80 lbs.	6	60
	125 lbs.	6	60
	125 lbs.	6	60
Lying Leg Curls	70 lbs.	6	60
	100 lbs.	6	60
	100 lbs.	6	60
Calves
Standing Calf Raises	30 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
Thighs
Walking Lunges with Dumbbells	-	6	60
	20 lbs.	6	60
	20 lbs.	6	60
Chest
Incline Barbell Press	95 lbs.	6	60
	115 lbs.	6	60
	115 lbs.	6	60
Dumbbell Flyes	20 lbs.	6	60
	35 lbs.	6	60
	35 lbs.	6	60
Triceps
Lying Triceps Extensions	20 lbs.	6	60
	40 lbs.	6	60
	40 lbs.	6	60
Abs
Knee-Up Crunches	-	6	30
	-	6	30
	-	6	30
Roman Chair Oblique Twists	-	6	30
	-	6	30
	-	6	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	10	-

Day 14

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	-	60
Hack Squats	-	-	60
Leg Extensions	-	-	60
Lying Leg Curls	-	-	60
Calves
Standing Calf Raises	-	-	60
Thighs
Walking Lunges with Dumbbells	-	-	60
Chest
Incline Barbell Press	-	-	60
Dumbbell Flyes	-	-	60
Triceps
Lying Triceps Extensions	-	-	60
Abs
Knee-Up Crunches	-	-	30
Roman Chair Oblique Twists	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	0.000 miles	0	-

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