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Lower Ab Workout

Your abdominal muscles, also known as abs, are situated around your stomach. The ab workouts aim to focus on this area as many people want to get rid of fat and flabby tummies by working on their fitness. As one of the principal “show-off” areas in the body for men and women, people always want to work on their ab muscles to get great results. View our ab workouts for men and ab workouts for women for more ideas.

A toned mid-section is not only great for your self-esteem, but it helps prevent injury by giving your back support as the torso muscle wraps all the way around. The ab workout is great on its own and should be performed on non-consecutive days, but it is also great to include in any one of our other workouts. Try looking at bicep workouts, leg workouts and back workouts if you want variety in exercises.

Lower Ab Workout Exercises

Some ab exercises are brilliant to include before or after some cardio or other type of workout. You can string a series of them together for a focused abdominal workout or if you run a busy schedule then you can try doing your favourite exercise 10 times in the morning and evening. Find what works for you!

  • Static Press: lying on the floor with knees raised at a 90 degrees angle and with your feet pointing in the air, extend your arms pressing your palms onto your thighs and breath in, on the exhale make sure to pull your stomach in tight
  • Leg Drop: lying on the floor with your legs straight up at a 90 degrees angle to your waist, breath in, bring your legs down and exhale, whilst flat breathe in again and exhale while raising them to the starting position
  • Weighted Crunch: with a plate in your hands, lie on the floor with your knees bent but feet touching the ground, holding your arms and plate above your head, crunch towards your knees, hold for a second and lower until your shoulders touch the floor
  • Inching Elbow Plank: starting in a normal plank position with elbows on the ground and your body straight, take a tiny step with one foot towards your elbows and then with the other, repeat until your hips are in the air creating a pike position, return to plank
  • Torso Twist: sitting upright with crossed legs and bending your arms connecting them with touching fingertips, breath in, rotate your body 45 degrees to the right and breath out, return and do the same to the left

Lower Ab Exercise Plan

The ab workout is quite simple to do by separating individual lower ab exercises or by combining different ones together. You can also add abdominal exercises to other workouts or cardio exercises.

  • Pre Workout: always remember to stretch and warm up your body before a workout
  • Inching Elbow Plank – 3 sets of 5 reps, 10 seconds rest
  • Leg Drop – 2 sets of 12 reps, 15 seconds rest
  • Scissors – 3 sets of 8 reps, 10 seconds rest
  • Static Press – 2 sets of 15 reps, 30 seconds rest
  • Weighted Crunch – 1 set of 10 reps

Take 2-3 minutes of break between each exercise. For a quick-fix, check out our 10 minute ab workout!


Ab Workouts for Women

The amount of ab workouts out there is impossible to count and as a woman it can be even harder to find the right one for you. This ab workout for women is designed to be simple to follow so you can manage to fit it in to your busy schedules while also keeping your fitness levels up high. Many workouts can be done by both men and women, but when it comes to the ab workout there are usually some differences, generally in what goals want to be reached. Have a look at ab workouts for men if you want a challenge.

Generally speaking, an abdominal workout is perfect to do wherever you can – at home, at work, in the park – because it doesn’t require much equipment unless you specifically wish to add some light dumbbells or a gym ball. There are a large variety of ab exercises, some are taken from pilates and yoga workouts, so try them out to see which ones you enjoy. Don’t hesitate to mix exercises from bicep workouts, leg workouts or the back workout!

Ab Exercises for Women

For a flat and toned tummy, you need to work out all you muscles in the ab region and not just focus on one exercise or one muscle specifically. Here are our top 5 ab exercises (if you do not have equipment they can still be done without):

  • Dumbbell Push-Up Row: place yourself in a sit up position holding dumbbell handles that are on the ground shoulder width apart, lower yourself to the floor and raise up again, lift one arm to your chest with the dumbbell and repeat with the other arm
  • Opposite Arm and Leg Raise: on all fours, raise your left arm to shoulder height and right leg to hip height, hold and repear with the opposite arm and leg (for higher difficulty on returning to the start position try touching your knee with your elbow)
  • Planking Frog Tuck: start in a push-up position, bring your right foot forward next to your right hand or as close as possible keeping your body straight and not dipping the whole time, repeat with the other side
  • Twsiting Squat Thrust: standing with feet shoulder width apart and arms extended in front, bend your knees at 90 degrees angle and twist your upper body the left and return, repeat but twisting to the right
  • Single-Leg Stretch: lying on your back with your knees bent, inhale bringing your chin towards your chest, bring your left knee towards our chest holding your ankle with your left hand and your knee with your right, raise your opposite leg to a 45 degrees angle, repeat with opposite leg

Best Ab Workout for Women

No matter if you are looking for a perfectly toned tummy for summer, for yourself or to boost your performance, this is the workout for you! Give it a try and add other abdominal exercises if you wish, add these into a cardio workout, or simply try fitting them in when you have 5 minutes spare at the office:

  • Plank – 2 sets of 10 reps, 20 second rest
  • Twisting Squat Thrust – 3 sets of 12 reps, 10 second rest
  • Dumbbell Push-Up Row – 2 sets of 12 reps, 15 second rest
  • Cobra Position – 2 sets of 8 reps, 10 second rest
  • Single-Leg Stretch – 3 sets of 12 reps, 20 second rest

Feel free to modify what you want to change, to make things tougher, use weights of a Swiss Ball, if you are straining with the suggested requirements then lower the repetition count.

For a speedy workout, have a look at our 10 minute ab workout you can fit in as many times a day as you want!


10 Minute Ab Workout

An ab workout doesn’t have to last an hour if you don’t have time. Try out our 10 minute ab workout, just one of our many ab workouts! Many workouts require time and concentration, expect you to go to the gym, but this one could not be easier. Only asking for 10 minutes within your buy schedule, you can fit it in when you wake up, during your lunch break at work or while you are waiting for your dinner to cook.

If you want a more full workout, try including workout exercises from the leg workouts, back workouts or bicep workouts. You can even decide to extend the 10 minutes on some days if you have the time. This ab workout is made for you to fit it in whenever you can. Fitness freaks, take a look!

10 Minute Ab Workout Routine

Whether you are looking for a bikini body or a killer six-pack, try out these ab exercises to get your body in shape! If you find it too easy, pump up the sets or reps, and if you find it too hard then do the opposite – always work to your ability.

  • Long Arm Crunch: lying on your back with knees bent and arms extended over your head, raise your arms from the floor so they are above your head and use your torso to push up – 12 reps
  • Reverse Crunch: lying on your back with your hands behind your head, being your knees into your chest at a 90 degrees agle with your feet pointed to the ceiling and raise your hips using your stomach muscles, return without letting your feet touch the floor – 12 reps
  • Janda Sit-Up: lying on your back with your knees bent and hands behind your head, press your heels into the floor while performing a normal crunch – 12 reps
  • Jackknife: lying on your back with your arms extended over your head, simultaneously raise your arms and legs to touch each other, both working towards a halfway meeting point – 12 reps
  • Extended Plank: in a press up position, place your hands around 8 inches in front of your shoulders keeping your body straight, hold for 45 seconds and breathe normally

This set of ab exercises should be repeated 3 times to complete the 10 minute ab workout. If you are taking too long or too short, increase/decrease the number of reps.

Alternative 10 Minute Ab Workout

Here is another option for a 10 minute ab workout, feel free to mix and match ab exercises after you have trialed them out and found what works best for you.

Remember to seek professional advice if you experience any discomfort or muscle injury.


Ab Workout for Men

Ab workouts can be so varied and different so it’s about time that you looked at ab workouts for men specifically! One of the workouts that is aimed at building mass muscle and keeping your body at a high fitness ability, you have come to the right place for our ab workouts.

Guys are always looking to have rock-hard abs and a great chest to show off, so these abdominal exercises should get your blood pumping and your muscles working hard! This ab workout is aimed for men but can be done by anyone with a high level of fitness, it would also be helpful looking at the ab workouts for women for extra ideas. Try not to neglect the rest of your body, check out bicep workouts, leg workouts and our back workout.

Ab Exercises for Men

These are some hardcore abdominal exercises to work your core during an ab workout, they can also be mixed with other workout exercises if you wish to do a more general workout:

  • Bicycle Crunch: sitting on your bum with your upper body leaning at a 45 degrees angle backwards, place both your hands behind your head, extend one leg and bend the other reaching with your opposite elbow to touch your knee, switch legs and repeat
  • Hanging Leg Raise: using a pull up bar, hang with your back straight, bring your legs up as high as possible towards the ceiling, bending and rouding your back, if unable to do this then lift your legs up to your waist
  • Dumbbell Romanian Deadlift: standing straight with dumbbells in each hand and palms facing inwards, bend your hips and your knees keeping the natural arch in your back, lower your torso until you are about to lose your arch and return
  • Swiss Ball Jackknife: in an all foors position with your legs raised on a swiss ball, keep your arms and back straight, bend your knees towards you causing the ball to roll and return
  • Renegade Row: in a push up position, with dumbbells or kettlebells in each hand, move your weight from one side to the other by slowly raising your arm and bending it into your chest holding the weight

Ab Workout Routine for Men

The ab workout exercises can be put together to make a workout routine, you can do sets of each exercise pushing yourself to do as many reps as possible, or here is another suggested routine:

  • Sit-Ups – 4 sets of 10 reps with 10 second rest
  • Elbow Plank – 2 sets holding each for 30 seconds with 10 second rest
  • Swiss Ball Jackknife – 2 sets of 15 reps with 30 second rest
  • Mountain Climber (with swiss ball or bench) – 3 sets pushing yourself for 30 seconds with 30 seconds rest
  • Hanging Leg Raise – 2 sets of 10 reps, 20 second rest
  • Bicycle Crunch – 4 sets of 8 reps with 10 seconds rest

Never push your body too hard! If you feel pulling or straining, seek professional advice and calm down the exercise count. Check out our 10 minute ab workout if you’re looking for something speedy.



Leg Workouts for Men

The legs are an important part of a man’s physique, and the leg workout of a man’s fitness, that we all want to make sure looks as good as the rest of our body! Don’t hesitate to have a look at the leg workouts for women for more exercises and ideas. As with any of our workouts, you should make sure to work to your own capacity and choose workout exercises that you enjoy and that work for you.

Leg workouts for men will focus more on using weights to strengthen and build on the muscle you have, with exercises that can be altered to what goals you want to achieve. For building more muscle use heavier weights, for endurance increase the reps and sets and for toning only work to your most comfortable ability. Remember, you can mix and match with the bicep workouts, tricep workouts and ab workouts!

Leg Exercises for Men

These suggested leg exercises for men try to add a twist to the usual workout exercises you get, and are aimed to make sure you get buff legs in no time!

  • Bulgarian Split Squat: with a barbell behind your shoulders and a step, rest one foot against the step and slowly lower your whole body into a squat making sure your bent knee does not touch the floor, return and repeat with the other leg
  • Leg Curls: using a leg curl machine, rest your heels under the cushion and slowly bring them towards your bum making sure they don’t make contact, release slowly returning to the original position
  • Kettlebell Fling Squat: inspired from the kettlebell swing action (found on kettlebell workouts), swing the kettlebell between your legs whilst squating, rise up tossing the kettlebell in the air only slightly and squating again for the catch
  • The Inchworm: starting in a press-up position, slowly walk your legs towards your chest until it feels uncomfortable, move your hands slowly forward to return to your orginial position and repeat
  • Simple Step Reach: standing above a high step with your arms out in front of your shoulders, reach down with one leg keeping your arms out and return, repeat with the other leg, add weights for difficulty

Leg Workout Routine for Men

A suggested leg workout for men that you are able to modify how you would like, add weights or different exercises. You can even include a cardio section to add to the focus on legs.

  • Fitness Food: be sure to stay healthy and feed your body with all the correct nutrients it would need
  • Pre Workout: warming up and cooling down is just as important for your workout
  • Kettlebell Swing – 3 sets of 15 reps, 20 second rest
  • The Inchworm – 2 sets of 12 reps, 10 seconds rest
  • Side Lunges (with dumbbells) – 4 sets of 10 reps, 15 second rest
  • Bulgarian Split Squat – 3 sets of 8 reps, 15 second rest
  • Leg Extensions – 4 sets of 10 reps, 20 second rest


Leg Workouts for Women

Our brilliant leg workout for women is a specific version of one of many leg workouts. We also have another specific example of a leg workouts for men and these are both a part of the wider bodybuilding workouts. Your legs are an important part of your body to maintain as they support us in walking, driving and almost every other daily activity. Not to mention, for any other type of workouts, our legs are almost always involved.

Everyone has different fitness abilities and it is crucial to recognise this. All of our suggested leg workout exercises can be modified to what is comfortable for you. For a lighter workout routine, decrease the number of sets and reps, and the opposite for a more forceful one, simply increase and try adding weights or equipment. Do not forget the rest of your body! Check out our bicep workouts and back workout.

Leg Exercises for Women

Ladies, let’s not forget about our lower body workouts there while we try and increase our upper body strength! If you are tired of the same old routine of squats and lunges then take a look at these great leg exercises for women that add a twist to the simple moves:

  • Pistol Squat: stand up straight with your arms out in front of you at shoulder height, push your right leg out and bend your hips into a squat position keeping your arms and leg extended straight, hold and return repeating with the other leg
  • Side Lung Butt-Kicker: stand straight with your arms by your side, with your feet pointing forward lunge to the right bending your right knee and extending the other, hinge forward from your hips and touch the floor with your left hand
  • Marching Hip Raise: using a Swiss ball, lie on your back with your legs bent and feet resting on the ball, raise your hips creating a straight line from shoulder to knees, lift one knee to your chest and return
  • Single Leg Lunges: add weights if you wish, standing straight with arms by your side bring one knee up towards your bottom in a leg curl, with the other leg, balance and bend down in a lunge position bringing your arms to hand slightlt in front of you
  • Lateral Leg Lift: starting in a squat position with your hands on your hips (or with weights), spring upwards and push one leg outwards at a 45 degrees angle, return to squat and repeat with other leg

Leg Workout Routine for Women

This is a suggested workout routine that focuses on your legs and should be done 3-4 times a week on non-consecutive days. If you want a more full-rounded workout then incorporate exercises from different workouts, perhaps the bicep workouts or back workouts:

  • Pre Workout: always make sure to prepare your body for the training you will do by warming up and cooling down
  • Single Leg Lunges – 3 sets of 10 reps, 15 second rest
  • Pistol Squat – 2 sets of 15 reps, 20 second rest
  • Lateral Leg Lift – 4 sets of 8 reps, 10 second rest
  • Carving Curtsy – 1 set of 15 reps
  • Marching Hip Raise – 2 sets of 12 reps, 20 second rest

If you want to focus on certain exercises, try doing a ladder workout where you use the same leg exercise and start with a single set of 20 reps, moving to a set of 15 and slowly decreasing the amount.


Back Workout

The muscles in your back are split into areas that a back workout will hopefully focus on individually. Although sometimes not the most common of bodybuilding workouts, due to the back not being one of the “show-off” muscle areas, a good back workout will help build your upper body strength as a whole. It is great for fitness and building muscle, and is great to accompany any of our other workouts.

As for bodybuilding exercises, this back workout can be done from once a week to an intense 4 week bodubuilding program depending on the results you are aiming for. As the back can be a delicate area, be careful not to strain or injur any of your muscles and if you feel any discomfort then seek professional advice immediately. Always balance your workouts between other parts of your body, view our bicep workouts and leg workouts for more information.

Back Workout Exercises

Being one of the biggest and strongest bodyparts, the back is a crucial focal point for a workout to build muscle and strength. This selection of workout exercises for the back suggests some of the best back exercises for each section:

  • Pull-ups: works on the lats, grasp bar with an overhand wide-grip making sure your are relaxed to stretch your lat muscles, pull up as high as possible using your arm strength which will contract your lats
  • Pull-downs: works the lats, stand away from the overhead bar so that your arms are almost completely straight, pull down the bar in an arc shape with wide-grip ensuring that the only movement felt is in your shoulders (this is not an exercise for arms!)
  • Seated Cable Row: using a cable row machine, works on the middle back, do not move your body forwards but keep your back upright and straight, bring the bar towards you with medium-grip pulling your shoulders and elbows as far back as possible
  • Back Extensions: using a hyperextension bench, focuses on lower back, adjust the bench so hips are fully supported, crossing your arms over your chest slowly bend at the waist as far forward as you can rounding your back
  • Barbell Shrugs: works on traps, holding the barbell with your shoulders relaxed, do a shrug action to bring your shoulders as close to your ears as possible

Back Workout Routine

Depending on the results you want from a back workout, you should choose the correct weight for your ability and the correct amount of reps and sets for your goals. This suggested back workout program is a great starting point for strength, muscle and endurance:

  • Fitness Nutrition: always make sure you are keeping track of what you are eating and are supplying your body with the correct food
  • Pre Workout: never forget to warm up and cool down always to avoid muscle injuries
  • Pull-ups – 3 sets of 10 reps, 20 second rest
  • Bent-over barbell row – 2 sets of 8 reps, 30 second rest
  • Back extensions – 4 sets of 8 reps, 25 second rest
  • Pull-downs – 3 sets of 12 reps, 15 second rests
  • Barbell shrugs – 2 sets of 12 reps, 10 second rests

Rest for 1-3 minutes between each set.


Tricep Workouts

The tricep workout aims to focus on those forgotten muscles in your arms – triceps. As far as workouts go, everyone want to have bigger arms and they tend to only do bicep workouts, forgetting about the all important tricep mucles! Your arms consist of many different types of mucles and to build your strength and fitness you have to learn to focus on the different one, not just biceps, especially for bodybuilding workouts.

Read through some of our best tricep exercises and give them a go to see what works for you. Remember that you can adjust any workout routines to your own ability and for the goals you are aiming at. For toning muscle, keep it simple and for building muscle try slowly increaing weight, sets or repetitions (only one out of the three!). Have a go at exercises for the rest of your body too with our back workouts and leg workouts.

Tricep Workout Exercises

Although an often forgotten muscle group, triceps comprise of a larger number of muscles than the biceps. So, when trying to build muscle in your arms, don’t forget them! Include some of these tricep exercises in your own workout, or put them together to create a new one; whatever works for you as everyone has different bodies.

  • Pulley Pushdowns: using the pulley machine, grip the bar overhand and select your desired weight, push the bar from its starting position down towards the ground and return
  • Tricep Extensions: holding one dumbbell with both hands at the side of one of its weights, hold it behind your head with your arms bent, slowly extend your arms towards the sky so the dumbbell is above and behind your head
  • Dumbbell Rollbacks: almost the opposite of a hammer curl, lying on your back with dumbbells beside your head, pick up the dumbbels in a hammer style and bring your arm up towards your chest
  • Kickbacks: bending over with your feet apart, two dumbbells in your hands, start with your arms bent and the dumbbells by your chest, lower your arms and push backwards
  • Bench Dips: using a high and low bench, feet on the low bench and arms wrapped around the edge of the higher bench, bend your arms and legs bringing your body below both benches and use your arms to rise up again

Tricep Workout Routine

Always try the individual tricep exercises on their own before going ahead to the tricep workout. This is a guide to a killer tricep routine but you can modify it according to your preferences. Try adding other muscle groups, or cardio work, or change the number of sets. Fully flexible exercises!

  • Fitness Food: always make sure you are feeding your body with the appropriate food groups and nutrients
  • Pre Workout: never forget to prepare your body with a warm up and cool down
  • Bench Dips: 4 sets of 10 reps, 20 second rests
  • Skullcrushers: 3 sets of 10 reps, 30 second rests
  • Tricep Extensions: 2 sets of 15 reps, 10 second rests
  • Kickbacks: 2 sets of 15 reps, 10 second rests
  • Pushdowns: 3 sets of 20 reps, 30 second rests

If anything goes wrong during a workout, remember to seek professional or medical advice.


Bicep Workouts

The bicep workout will clearly focus on the muscles in your arms and this just one type of many bodybuilding workouts that will require you to use heavier weights for the more muscle you want to build. You should never try to exceed your weight limit in hopes of getting bigger muscles as this will cause muscle injuries. With all workouts you should only do the exercises to your specific ability.

Many people search for ways to increase their arm size, and so we have decided to put together the best bodybuilding bicep workout to help you achieve results! Always think about your fitness first, before attempting any new workout try the individual exercises out first so you can get an idea of what works for you and what doesn’t. Also, take a look at the tricep workouts and leg workouts for further exercise options.

Bicep Workout Exercises

These bicep exercises aim to get your arm muscles working hard and building to get bigger! All the bodybuilding exercises are appropriate to do in the gym, some you can even try out at home:

  • Hammer Curls: standing shoulder-width apart, holding dumbbells in each hand, raise your arms towards your kneck bending at the elbows and keeping your hands in the same position, only use force from your arms
  • Incline Curls: these can be hammer curls or dumbbell curls that are carried out on an incline bench
  • Cable Curl: using a a rope, straight bar or rotating cable handles (attached to machine or ground), hold on tightly to the end of the chosen material and bring the cable up towards your chest using only the force of your arms
  • Concentration Curls: should be done sitting, no other muscles used when done properly, one arm at a time, holding the weight by your feet with your arm held against your leg, slowly raise your arm towards your shoulder
  • Preacher Curls: using a barbell or EZ bar and an arm press, start with your arms stretched out in front of you, palms facing up and arms resting on the cushion, slowly raise your arms towards your chin

Bodybuilding Bicep Workout

If you need some inspiration to get your bicep workout started, follow our simple bodybuilding workout, adjustable to your preference and strength:

  • Fitness nutrition: the most important thing is to keep your body fully loaded with all it needs to be able to build muscle
  • Pre workout: warming up and cooling down is as important as the workout itself
  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Standing Cable Curl: 3 sets of 12 reps, 20 seconds rest
  • Incline Dumbbell Curl: 3 sets of 10 reps, 30 seconds rest
  • Concentration Curls: 2 sets of 10 reps, 15 seconds rest

Always stop any activity if you feel something wrong or straining. Never use weights that are too heavy to be able to complete sets. If you are unsure about anything then seek medical or professional advice.

Bicep Workout for Mass

Although all of our suggested bicep exercises are great for building muscle and toning, this workout is focused specifically on increasing mass and is not for the faint-hearted!

  • Barbell Curl and Hammer Curl: 4 sets of 15 reps, 30 second rest, alternate between the two
  • Bicep Dumbbell 21s – 1 set includes 7 reps of 3 curls
  • Explosive Hammer Curls – 2 sets of 20 reps, 30 second rest
  • EZ Bar Bicep Curls – 3 sets of 12 reps, 20 second rest
  • Close-Grip EZ Bar 21s – 1 set of 21 continuous reps split in 3 sections of 7



Leg Workouts

Everyone will have different ideas on their ideal leg workout and as one of our bodybuilding workouts, it will only be as tough as you want it to be. If you are looking to push your body to the extreme then increase your intensity, and if you are looking to simply tone your legs then you do not need to push your body as hard. From tennis players to dancers, legs are an important part of the body to keep in shape!

When thinking about a bodybuilding leg workout, speak to a professional trainer first about your fitness and what level of exercise your body is used to. There are many workouts out there to choose from and you want to make sure you get the choice right. Have a look at our specific leg workouts for men and leg workouts for women as well as the great one below for everyone.

Leg Workout Exercises

These leg exercises are made for testing your muscles and pushing your body hard. They use equipment that you might not necessarily find at home, so why not try some of them out the next time you are at the gym! Combine a few different sets of exercises to create your own leg workout or see below for some suggested combinations.

  • Leg Press: using the leg press machine, start with your legs straight in front of you after choosing the appropriate weight, slowly lower your legs towards your chest and back out again, works your quadriceps
  • Seated Leg Curl: using the leg curl machine, select the appropriate weight, start with your legs handing over the cushion and push them towards your bum, works your hamstrings
  • Front Barbell Squat: holding the barbell on your shoulders in front of you with your arms criss-crossed over the handle, slowly squat and return, make sure you are slow and use an accurate weight, works quadriceps and calves
  • Skater Lunge: standing upright with feet shoulder-width apart, take a large step back with your left leg crossing it diagonally behind your right and swinging your arms so one is raised up and the other at the hip, repeat with the other leg, add weights or light dumbbells if you wish, works hamstrings and glutes
  • Calf Press: using the machine, with your feet flat on the panel slowly use your toes to push yourself upwards and back again, works your calves

Leg Workout Routine

If you are a leg workout beginner or need some routine inspiration, here is a suggested leg workout routine for bodybuilding.

  • Fitness Food: make sure you are eating healthy and supplying your muscles with the nutrients they need
  • Pre Workout: always remember to warm up and cool down
  • Leg Press – 3 sets of 10 reps, 20 second rest
  • Leg Curl – 4 sets of 12 reps, 60 seconds rest
  • Leg Extensions – 1 set of 20 reps
  • Barbell Squat – 1 set of 10 reps
  • Calf Press – 1 set of 15 reps

For beginner intensity, decrease the amount of sets and reps, for hardcore bodybuilders you can add to what is suggested and increase weights with the repetitions. With any workout, if you feel uncomfortable or straining in your muscles then seek professional advice.