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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Beginner Prog.

W4/D4 Legs

5.0|45 min
Legs: - Barbell good mornings 4 x 8-12 reps Superset: - Smith machine reverse lunges 4 x 8-12 reps each leg (increasing weight) - Lightweight goblet or bodyweight squat until failure Superset: - Hip adductor 4 x 15-20 reps (increasing weight) - Hip abductor 4 x 15-20 reps Superset: - Single leg, leg press (low foot placement) 4 x 8-10 reps - Bodyweight stationary pulse lunges until failure each leg - Dumbbell step-ups 4 x 8-12 reps each leg - Leg press calf extensions 4 x 10-15 reps

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