Day 3 Legs

Legs

 

 

1. Wide legged squat- using dumbbells or barbells
http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-barbell-squat
3 x 12 reps

2. Weighted Walking Lunges- using dumbbells or barbells
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
3 x 12 reps

3. Leg Press
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
3 x 12 reps

4. Leg Extension
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
3 x 12 reps

5. Plie Squat-using dumbbell or barbell
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
3 x 12 reps

6. Standing Calf Raise using dumbbells or barbell
http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises

3 x 12 reps


Other leg alternatives if you don't have the equipment:

-Hip Bridges
-Weighted Step Ups
-Weighted Side Lunges
-Bulgarian Squat
-Deadlifts


If you don't feel like this the next day you didn't lift heavy enough!