Workout Routine

Free

Leg day 2 - cardio after

by Georgep93

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Workouts

Leg day 2

Dynamic warm-up

Set
Reps
Rest time
1
10
60 sec

Dynamic warm-up

1×10

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-5 reps, increase 1RM by 11 lbs
Extra 5+ reps, increase 1RM by 22 lbs
2
60% 1RM
27 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Belt Squat

2×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-5 reps, increase 1RM by 6 lbs
Extra 5+ reps, increase 1RM by 11 lbs
2
60% 1RM
27 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

2×10+

Ankle 4 directions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

Ankle 4 directions

2×10+

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 3 lbs
Extra 3+ reps, increase 1RM by 6 lbs
2
60% 1RM
27 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 3 lbs
Extra 3+ reps, increase 1RM by 6 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hamstring Curl

2×10+

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs
2
65% TM
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

single arm, single leg romanian dead lift

2×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
60% 1RM
65 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

2×10+

Hamstring stretch

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

Hamstring stretch

2×10+

Inner thigh stretch

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

Inner thigh stretch

2×10+

Cardio

Cardio

Set
Time
Rest time
1
300 sec
1 sec

Cardio

1×300 s