Advanced Workout (Day 5) - LEGS & ABS

Advanced Workout (Day 5) - LEGS & ABS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Advanced Workout (Day 5) - LEGS & ABS
  • Deadlifts - (All Views)
    00:30
    Deadlifts - (All Views)

    Deadlifts - (All Views)

    ///// PRIMARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis

    BACK
    - Trapezius

    FOREARMS
    - Flexor digitorum superficialis
    - Flexor digitorum profundus

    ABS
    - External oblique
    - Rectus abdominis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus lat...

  • Stiff-Legged Deadlifts - (All Views)
    00:30
    Stiff-Legged Deadlifts - (All Views)

    Stiff-Legged Deadlifts - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head
    - Semimembranosus
    - Semitendinosus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Lati...

  • Barbell Squats - (All Views)
    00:30
    Barbell Squats - (All Views)

    Barbell Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Sartorius
    - Tensor fascia lata

    HAMSTRINGS
    - Bicep...

  • Incline Bench Sit-Ups - (All Views)
    00:30
    Incline Bench Sit-Ups - (All Views)

    Incline Bench Sit-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - Tensor fascia lata

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Pectoralis major
    - Serratus anterior

    GLUTES
    - Gluteus maximus
    - ...

  • Machine Trunk Rotations - (All Views)
    00:30
    Machine Trunk Rotations - (All Views)

    Machine Trunk Rotations - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus medius

    HIP
    - iliotibial band
    - Sartorius
    - Tensor fascia lata
    - Adductor longus
    - Gracilis
    - Iliopsoas
    - ...

  • Machine Trunk Rotations - (All Views) - LEFT
    00:30
    Machine Trunk Rotations - (All Views) - LEFT

    Machine Trunk Rotations - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique
    - Pyramidalis

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus medius

    HIP
    - iliotibial band
    - Sartorius
    - Tensor fascia lata
    - Adductor longus
    - Gracilis
    - Iliopsoas
    - ...

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