Here’s a good Leg, Lower Back, and Bicep workout for ya.
Legs, Lower Back, Bicep.
Legs:
Squats – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps
Lower back:
Straight-leg deadlifts – 6 sets, 15 reps
Biceps:
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
It takes me about 2 hours to do, so split it into two sessions. Also, your legs are going to be DESTROYED by the time you’re half way through, so do half the leg routine in each workout!
