Plan 4 – Day 2 (Quads)

Workout

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Lunge

Barbell Squat

Equipment: Barbell, Full Gym

Barbell Squat

3 Sets

12 Reps

7 Rest

Sumo Deadlift

Equipment: Barbell, Full Gym

Sumo Deadlift

3 Sets

12 Reps

Barbell Step-Up

Equipment: Barbell, Full Gym

Barbell Step-Up

4 Sets

15 Reps

7 Rest

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

4 Sets

15 Reps

7 Rest

Calf Raise

Equipment: Dumbbells, Full Gym

Calf Raise

4 Sets

20 Reps

7 Rest

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

Weighted Seated Calf Raise

3 Sets

FAIL Reps

7 Rest

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

Bicycle Crunch

3 Sets

30 seconds Reps

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

3 Sets

30 seconds Reps

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