Leg Workout-Six Pack by Summer
64
If you have not read the first page of this Hub Series read it HERE, the first page will outline the exact diet and workout you will need to achieve a six pack by summer. On that page it will tell you that with this workout you should be doing a 30 minute cardio session as well as Abs. It will tell you different types of Cardio allowed, HERE is a list and description of certain abdominal workouts that can be performed 5 days of the week to achieve the results you need.
This workout plan is not intended for extreme muscle gain, this can be considered a “cutting workout” which is designed to increase muscle tone and lose body fat while sustaining muscle. Perform each set within a minute apart for best results; these workouts should not take much longer than 20 minutes.
Below are three different types of workouts depending on the equipment you have available, this workout involves picking one muscle group for each of the five days of the week, you will have two workout free days that you may decide where you would like to put them. This will give you freedom to switch around the muscle groups with how you see fit in your daily schedule.
Leg Workouts
PICTURES COMING SOON
Barbell Leg Workouts:
Barbell Squat: 1 set of 15, 1 set of 12, 2 sets of 10
Barbell lunges: 3 sets of 10 on each leg
Stiff Leg dead lifts: 3 sets of 12
Leg press: 3 sets of 10
Leg extensions: 2 sets of burnout
Dumbbell Leg Workouts:
Walking Dumbbell Lunges: 4 sets of 10 on each leg:
One legged Dumbbell Squat: 3 sets of 8 on each leg:
Above head weighted dumbbell squat (hold dumbbell above head and squat): 3 sets of 12
Box jumps: 3 sets of burnout
Jump Park Workout:
Lunges back and forth down sidewalk: 3 sets of 20
Squat Jumps: Start in squat and Jump as high as you can. 3 sets of 15
40 yard Sprints: 5 full sprints
Box Jumps (on box or large obstacle): 3 sets of burnout
100 yard Sprints: 3 full sprints
Remember these workouts are not designed for heavy weight; make sure you can perform the amount of repetitions lower the weight when needed.
IF you have not performed the 30 minutes of Cardio and 3 different abdominal workouts before than this is the time to do it.
A list of allowed Cardio Workouts can be found here.
A list of Abdominal Workouts can be found here.
Other Workouts:
