EXERCISE SETS REPS REST
QUADS
Barbell SquatBarbell Squat 5 90 seconds90 seconds
Leg PressLeg Press 4 60 seconds60 seconds
Barbell DeadliftBarbell Deadlift 4 60 seconds60 seconds
Dumbbell LungeDumbbell Lunge 4 2020 30 seconds30 seconds
Leg ExtensionLeg Extension 4 2020 30 seconds30 seconds
CALVESCALVES
Leg-press Calf RaiseLeg-press Calf Raise 4 60 seconds60 seconds
Seated Calf RaiseSeated Calf Raise 3 2020 30 seconds30 seconds
ABSABS
CrunchCrunch 3 4040 30 seconds30 seconds
Reverse CrunchReverse Crunch 2 1010 60 seconds60 secondsMONDAY
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