ACNAF LEGS1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

AntonioFigueire on February 24, 2016

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Workout Category:

Running & Race Training

Workout Type:

Other

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Calves, Back, Biceps, Abs, Chest, Triceps

Workout Length:

7 days

Workout Days:

Monday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	max	0
Dumbbell Lunges	-	max	0
Calves
One-Leg Dumbbell Calf Raises	-	max	0
Back
Bent-Over Barbell Rows	-	max	0
Biceps
Standing Alternate Dumbbell Curls	-	max	0
Abs
Bridge (Plank)	-	-	0
Side Plank	-	-	0
Reverse Plank	-	-	0
Chest
Barbell Bench Press	-	max	0
Triceps
Triceps Bench Dips	-	max	0

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Front Squats	-	max	0
Box Jumps	-	max	0
Romanian Deadlift	-	max	0
Calves
One-Leg Dumbbell Calf Raises	-	max	0
Back
Kettlebell Two-Hand Swing	-	max	0
Biceps
Standing Alternate Dumbbell Curls	-	max	0
Abs
Bridge (Plank)	-	-	0
Side Plank	-	-	0
Reverse Plank	-	-	0
Chest
Barbell Bench Press	-	max	0
Triceps
Triceps Bench Dips	-	max	0

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