Workout Routine

Lower Body B

by DanCornford

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

squat

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

hack squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg extension

3 sets

Single arm raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
89 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Single arm raise

4 sets

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Seated Calf Raises

4 sets

Seated bent over wide row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Seated bent over wide row

3 sets