LEG LEVELS
Shredded
Can you beat all 5 levels?
Men LEGS - 5TONE BREAK TIME RECORDED & CIRCUITS TIMED
Circuit 1 & 2 1 Leg Extension 50 x 15 70 x 15 70 x 15 2 1ft Hamstring Curl 25lb/ side x 10 (3sets) 3 Reverse Lunge with step 45 x 15 reps 65 x 15 85 x 12 4 Barbell Bench Squats 95 x 15 115 x 30 5 1foot Leg Press 160 x 12 185 x 12 185 x 15 15min 10min Rich Andrew
Circuit 1 & 2 (timed) 1 Leg Extension 60 x 15 80 x 15 90 x 15 2 Hamstring Curls 60 x 12 60 x 12 60 x 12 3 Reverse Lunge with step 75 x 12 /leg 95 x 12 /leg 115 x 12 /leg Circuit 4 & 5 (timed) 4 1 foot Leg Extension 30 x 15 40 x 15 40 x 15 5 Standing Machine Calf Raisers 60 x 20 80 x 20 100 x 15 6 Barbell Bench Squats 95 x 12 135 x 12 155 x 20 7 1foot Leg Press 160 x 12 205 x 12 205 x 15 15min 10min Rich Andrew
Circuit 1 & 2 (timed) 1 Leg Extension 70 x 15 90 x 15 90 x 15 2 1ft Hamstring Curl 20lb/ side x 15 20lb/ side x 15 20lb/ side x 15 3 DB Reverse Lunge with Step 20lb DBs x 15 /leg 30lb DBs x 15 /leg 20lb DBs x 20 /leg 4 Barbell Bench Squats 95 x 12 115 x 20 135 x 30 Circuit 5 & 6 (timed) 5 1 foot Leg Extension 40 x 15 50 x 15 50 x 15 6 Standing Machine Calf Raisers 80 x 20 80 x 20 100 x 20 7 1foot Leg Press 160 x 12 205 x 15 205 x 20 15min 10min Rich Andrew Circuit 1 & 2 (timed) 1 Leg Extension 70 x 15 100 x 12 100 x 15 100 x 12 2 2ft Hamstring Curl 60lb x 15 60lb x 1560lb x 15 3 Barbell Reverse Lunge 85 x 12 /leg 115 x 12 /leg 115 x 20 /leg 4 Barbell Squats 135 x 10 155 x 12 185 x 12 205 x 10 Circuit 5 & 6 (timed) 5 1 foot Leg Extension 50 x 15 60 x 15 60 x 15 6 Standing Machine Calf Raisers 80 x 20 100 x 20 100 x 20 7 1foot Leg Press 160 x 12 230 x 15 230 x 20 Rich
Circuit 1 & 2 (timed) 1 Leg Extension 70 x 15 110 x 12 110 x 15 110 x 15 2 2ft Hamstring Curl 60lb x 15 70lb x 1570lb x 15 3 Barbell Reverse Lunge With Step 85 x 12 /leg 115 x 12 /leg 115 x 25 /leg 4 Barbell Bench Squats 95 x 10 115 x 25 135 x 40 Circuit 5 & 6 (timed) 5 1 foot Leg Extension 60 x 15 70 x 15 70 x 15 6 Standing Machine Calf Raisers 100 x 20 100 x 20 100 x 20 7 1foot Leg Press 160 x 12 250 x 12 250 x 20 LEGS - ENDURANCE STATIONS RECORDED Jumping Lunge & Squat 10 Reverse Lunge & Press 20lb x 20/leg Plate Punch Squat 10lb x 30 reps Side Step Ups 30 /side 14 minutes 7:00 min Jumping Lunge & Squat 12 Reverse Lunge & Press 20lb x 15/leg Jumping Lunge & Squat 12 Barbell Split Squat 20lb x 15 reps/leg Side Step Ups 30 /side 14 minutes 8:00 min Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 15 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Jumping Lunge & Squat 15 Barbell Split Squat 24lb x 25 reps/leg 14 minutes 9:00 min Side Step Ups 40 /side Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 20 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Barbell Split Squat 24lb x 25 reps/leg Jumping Lunge & Squat 20 14 minutes 10:00 min Jumping Lunge & Squat 10 Side Step Ups 50 /side Reverse Lunge & Press 25lb x 20/leg Jumping Lunge & Squat 30 DB Side Step Ups 10lb x 40 /side Barbell Split Squat 24lb x 30 reps/leg Jumping Lunge & Squat 25 14 minutes 12:00 min | Women LEGS - 5TONE BREAK TIME RECORDED
1 Foot Press (Hoist) 35 x 15 /leg 60 x 40 /leg Leg Extension Both Legs 40 x 15 One Leg 30 x 40/leg Barbell Back Squat 45 x 15 reps 65 x 40 reps Barbell Calf Raisers 65 x 40 reps Barbell Wide DeadLift 40 x 15 reps 65 x 40 reps 10min 5min
Smith Lunges 50 x 15 /leg 60 x 40 /leg 1 Foot Press (Hoist) 35 x 15 /leg 60 x 40 /leg Hamstring Curls 35 x 1 minute Seated Calf Raisers 120 x 10 reps 140 x 40 reps Barbell Wide DeadLift 45 x 15 reps 65 x 20 reps 75 x 20 reps 10min 5min
Barbell Box Squat 45 x 15 65 x 15 reps 85 x 30 reps DB Lunges 15 x 15 /leg 15 x 40 /leg Barbell Calf Raisers 85 x 40 reps 1 Foot Press (Hoist) 35 x 15 /leg 70 x 30 /leg Leg Extension Both Legs 30 @ 1min One Leg 20 x 20/leg 10min 5min
Barbell Back Squat 45 x 15 65 x 15 reps 85 x 12 reps 95 x 10 reps DB Step Ups Height = 5 15 x 15 /leg 15 x 40 /leg Seated Calf Raisers Bent knee 25 x 15 25 x 30 Hamstring Curls 35 x 30 seconds 40 x 45 seconds Barbell Dead Lifts 45 x 15 reps 65 x 20 reps 85 x 20 reps 10min 5min
Barbell Box Squat 45 x 10 85 x 45 Leg Press (Hoist) 90lb x 5(2ft), 5(1ft) 90 x 15 /leg 125 x 30 /leg Seated Calf Raisers 200 x 15 reps 300 x 15 reps 120 x 15/ leg Hamstring Curls (Strive) 35 x 15 40 x 15 40 x 15 Hang Cleans 45 x 20 reps 65 x 5 reps 55 x 10 reps 45 x 20 reps 10min 5min LEGS - ENDURANCE STATIONS RECORDED Jumping Lunge & Squat 10 Reverse Lunge & Press 20lb x 20/leg Plate Punch Squat 10lb x 30 reps Side Step Ups 30 /side 14 minutes 7:00 min Jumping Lunge & Squat 12 Reverse Lunge & Press 20lb x 15/leg Jumping Lunge & Squat 12 Barbell Split Squat 24lb x 15 reps/leg Side Step Ups 30 /side 14 minutes 8:00 min Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 15 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Jumping Lunge & Squat 15 Barbell Split Squat 24lb x 25 reps/leg 14 minutes 9:00 min Side Step Ups 40 /side Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 20 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Barbell Split Squat 24lb x 25 reps/leg Jumping Lunge & Squat 20 14 minutes 11:00 min Jumping Lunge & Squat 10 Side Step Ups 50 /side Reverse Lunge & Press 25lb x 20/leg Jumping Lunge & Squat 30 DB Side Step Ups 10lb x 40 /side Barbell Split Squat 24lb x 30 reps/leg Jumping Lunge & Squat 25 14 minutes 12:00 min |