Workout Routine

Free

Lower Only 2-3x

by Sinful

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Lower 1

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Lying Leg Curl

2×10

Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Machine Squat

2×10

DB Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

DB Bulgarian Split Squat

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

leg extension

2×10

External Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

External Hip Abduction

2×10

Standing Calf Raise Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Standing Calf Raise Machine

2×10

Lower 2

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

leg extension

2×10

Reverse Hyperextension Machine Or RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Reverse Hyperextension Machine Or RDL

2×10

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Hip Thrust

2×10

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Leg Press

2×10

Standing Calf Raise Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Standing Calf Raise Machine

2×10