Workout Routine

Day 3 (legs+shoulder)

by Mehedy Arian

legs+shoulder&abs

Workouts

Workout 1

Barbell squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Barbell squat

1 sets

Workout 2

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg press

1 sets

Workout 3

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg extension

1 sets

Workout 4

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg curl

1 sets

Workout 5

Walking lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Walking lunges

1 sets

Workout 6

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

military press

1 sets

Workout 7

Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Dumbbell press

1 sets

Workout 8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

side lateral raise

1 sets

Workout 9

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

front raise

1 sets

Workout 10

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Shrugs

1 sets

Workout 11

Lying leg raises(abs)

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Lying leg raises(abs)

1 sets

Workout 12

Crunches

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Crunches

1 sets

Workout 13

plank

Set
Time
Rest time
1
30 sec
100 sec

plank

1 sets

Workout 14

battle rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

battle rope

1 sets