Workout Routine

Leg day 2 - cardio after

by Georgep93

Workouts

Leg day 2

Dynamic warm-up

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec

Dynamic warm-up

1 sets

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
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 5 kg
Extra 5+ reps, increase 1RM by 10 kg
2
60% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Belt Squat

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
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 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg
2
60% 1RM
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 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

2 sets

Ankle 4 directions

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

Ankle 4 directions

2 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
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 1.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg
2
60% 1RM
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 1.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hamstring Curl

2 sets

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 2.5 kg
Extra 3+ reps, increase TM by 5 kg
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

single arm, single leg romanian dead lift

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

2 sets

Hamstring stretch

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

Hamstring stretch

2 sets

Inner thigh stretch

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

Inner thigh stretch

2 sets

Cardio

Cardio

Set
Intensity
Weight
Reps
Rest time
1
1 sec

Cardio

1 sets