Workout Plan for June 13, 2018

Today I'm going to be focusing on legs. Probably the most important muscle group in your body. Here's the plan.

Exercise	Set 1 Weight	Rep Range	Set 2 Weight	Rep Range	Set 3 Weight	Rep Range
Deadlift	175 lbs	10-15	175 lbs	10-15	175 lbs	10-15
Close-Grip Deadlift	90 lbs	10-15	90 lbs	10-15	90 lbs	10-15
Fat Gripz Deadlift	80 lbs	10-15	80 lbs	10-15	80 lbs	10-15
Smith-Machine Front Squat	75 lbs	10-15	75 lbs	10-15	75 lbs	10-15
Zercher Squat	65 lbs	10-15	65 lbs	10-15	65 lbs	10-15
Abductor Machine	90 lbs	10-25	90 lbs	10-25	90 lbs	10-25
Adductor Machine	100 lbs	10-25	100 lbs	10-25	100 lbs	10-25
Seated Calf Raise	140 lbs	10-15	140 lbs	10-15	140 lbs	10-15

For the incline two-leg press, I'll be doing three warmup sets before doing my regular routine.

Set	Weight	Rep Range
Set 1	0 lbs	10-15 reps
Set 2	90 lbs	10-15 reps
Set 3	180 lbs	10-15 reps
Set 4	220 lbs	10-15 reps
Set 5	220 lbs	10-15 reps
Set 6	220 lbs	10-15 reps

For the Leg Curl, I'll be doing three warmup sets before doing my regular routine.

Set	Weight	Rep Range
Set 1	30 lbs	10-25 reps
Set 2	50 lbs	10-25 reps
Set 3	70 lbs	10-25 reps
Set 4	90 lbs	10-25 reps
Set 5	90 lbs	10-25 reps
Set 6	90 lbs	10-25 reps

For the Leg Extension, I'll be doing two warmup sets before doing my regular routine.

Set	Weight	Rep Range
Set 1	30 lbs	10-25 reps
Set 2	50 lbs	10-25 reps
Set 3	70 lbs	10-25 reps
Set 4	70 lbs	10-25 reps
Set 5	70 lbs	10-25 reps

Finally, as per my squat program, I'll be doing a 4x8 with increasing weight.

Set	Weight	Reps
Set 1	50 lbs	9 reps
Set 2	90 lbs	9 reps
Set 3	120 lbs	9 reps