Workout Routine Day 5 – Fridays: Legs, Biceps and Abs

Workout Routine Day 5 – Fridays: Legs, Biceps and Abs

On Fridays, I focus on legs and hit biceps for the second for the week.

Note: The next day the legs will fell the burn

Workout Routines: Day 1 | Day 2 | Day 3 | Day 4 | Day 6

At the Gym 

Leg press: 4 sets of 8-12 reps (I push through my heels and make sure I am not engaging my back, and adjust the safety so it doesn’t come crashing down)

Leg curls: 4 sets of 8-12 reps

Leg Extension: 4 sets of 8-12 reps

  • https://www.youtube.com/watch?v=YyvSfVjQeL0
Seated Calf Raises: 4 sets of 15-20 reps (the key is to hit the reps more so than weight)
Ab Crunch Machine: – 4 sets of 12-15 reps per side
Barbell Curls: 4 sets of 8-12 reps (same as Mondays but I do heavier weight and lower reps)

Smith Machine Hack Squat: 4 sets of 8-12 reps

Hip Adduction Machine (Close): 4 sets of 8-12 reps

Hip Adduction Machine (Open): 4 sets of 8-12 reps

Hammer Curls: 4 sets of 8-12 reps (same as Monday’s but with higher weights)
Lower Abs: 4 sets – aim for 15 to 20 reps but in the beginning, you might tap out at 6 by the end of the 4th set – also I keep my legs crossed to really get good flex and ab workout)

Finish off with 20 mins of cardio in the fat burn zone

At Home 

Abs: In the evening a quick 7 mins section

Workout Routines: Day 1 | Day 2 | Day 3 | Day 4 | Day 6

Related Articles:  Lose Stomach Fat Naturally – What Worked For Me! (I Didn’t Use Supplements) | How Much Protein Should I Eat Daily? And My Top 5 Best Sources. | High Fat and Low Carb Diet… I Did It For My Brain!

Leave a Reply

Your email address will not be published. Required fields are marked *