Workout Plan for June 20, 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
Close-Grip Deadlift	95 lbs	10-15	95 lbs	10-15	95 lbs	10-15
Fat Gripz Deadlift	80 lbs	10-15	80 lbs	10-15	80 lbs	10-15
Smith-Machine Front Squat	80 lbs	10-15	80 lbs	10-15	80 lbs	10-15
Zercher Squat	70 lbs	10-15	70 lbs	10-15	70 lbs	10-15
Abductor Machine	100 lbs	10-25	100 lbs	10-25	100 lbs	10-25
Adductor Machine	110 lbs	10-25	110 lbs	10-25	110 lbs	10-25
Seated Calf Raise	140 lbs	10-15	140 lbs	10-15	140 lbs	10-15

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

Set	Weight	Rep Range
Set 1	0 lbs	10-20 reps
Set 2	50 lbs	10-20 reps
Set 3	100 lbs	10-20 reps
Set 4	100 lbs	10-20 reps
Set 5	100 lbs	10-20 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

As per my deadlift program, I'll be 9 sets of 1 rep with the goal of getting a one-rep PB.

Set	Weight	Reps
Set 1	135 lbs	1 rep
Set 2	160 lbs	1 rep
Set 3	180 lbs	1 rep
Set 4	200 lbs	1 rep
Set 5	220 lbs	1 rep
Set 6	240 lbs	1 rep
Set 7	260 lbs	1 rep
Set 8	280 lbs	1 rep
Set 9	300 lbs	1 rep

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

Set	Weight	Reps
Set 1	50 lbs	1 rep
Set 2	75 lbs	1 rep
Set 3	100 lbs	1 rep
Set 4	125 lbs	1 rep
Set 5	145 lbs	1 rep
Set 6	165 lbs	1 rep
Set 7	185 lbs	1 rep
Set 8	205 lbs	1 rep
Set 9	225 lbs	1 rep