DAY 1- LEGS (MONDAY)

WORKOUT PLAN
FOAM ROLLING 5 MINS

CALVES

 EXERCISE 1- Standing calves raises on a machine or Smith machine (3 sets of 10-12 reps), 1 Min
rest in between sets.
 EXERCISE 2- Seated calves raises (3 sets of 10-12 reps), 1 Min rest in between sets
 EXERCISE 3- Single leg calves raise (3 sets of 10-12 reps+ drop set of FALIURE reps on last set), 1
Min rest in between sets
QUADS, GLUETS AND HAMSTRING

 EXERCISE 1- Barbell squats (3 sets of 6-8 reps+ drop set of 10-12 reps on last set), 1:30-2 Min
rest in between sets.
 EXERCISE 2- Sumo deadlifts (3 sets of 6-8 reps), 1:30-2 Min rest in between sets.
 EXERCISE 3- Walking barbell lunges (3 sets of 8-10 reps per leg or 16-20 reps total), 1 Min rest in
between sets.
 EXERCISE 4- Leg extension superset with lying leg curls (3 sets of 8-10 reps), 1 Min rest in
between sets.
 EXERCISE 5- Stiff leg deadlift (3 sets 10-12 reps), 1-1:30 Min rest in between sets.