WORKOUT DAY THREE // Legs, Core, and Calves Workout
Tempo Tip: 2-1-2
The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.
Increase the weight and rest periods as shown for each set.
< SQUAT or SMITH MACHINE SQUAT >
< JUMBO SET 1 > *
|Leg Extension||8-12||60 sec.|
* Repeat the set, but perform 8-10 reps per exercise. Repeat the set oncer more and perform 6-8 reps per exercise and rest 90 seconds at the end.
< JUMBO SET 2 > *
|Lying Leg Curl||8-12||60 sec.|
* Repeat the set but perform 8-10 reps per exercise. Repeat the set once more and do 6-8 reps. Rest 90 seconds at the end. Perform a fourth set of 6-8 reps and 90 seconds rest.
< JUMBO SET 3 > *
|Standing Calf Raise||8-12||0|
|Seated Calf Raise||8-10||60 sec.|
* Repeat the set but perform 8-10 reps. Repeat the set again but perform 8-10 reps per exercise.