DAY 22—LEGS & CALVES

EXERCISE SETS/REPS COMMENT

Upon waking perform 25 minutes

of steady-state cardio followed
Cardio 25 + 10 Minutes
immediately by 10 minutes of HIIT for
20 seconds on/40 seconds off

SUPERSET: Lying hamstrings curls

Lying Hamstrings Curls 3 Sets - 20 Reps and walking lunges. No rest between
supersets

Walking Lunges 3 Sets - 20 Reps

Sets 1-2: Straight set

Smith Machine Squats
4 Sets - 20 Reps Sets 3-4: Drop set
(Females)
Rest 2 minutes between sets

Sets 1-2: Straight set

Squats
4 Sets - 20 Reps Sets 3-4: Drop set
(Males)
Rest 2 minutes between sets

Stiff-Legged Barbell Deadlifts 4 Sets - 15-20 Reps Rest 2 minutes between sets

Each rep to be done as 1 + ½, resting 2

Leg Extensions 4 Sets - 20 Reps
minutes between sets

First 20 reps to be done slowly; last

Standing Calves Presses 4 Sets - 20 + 10 Reps 10 reps to be done fast. Rest 1 minute
between sets

After legs training perform 25 minutes

of steady-state cardio followed by 15
Cardio 25 + 15 Minutes
minutes of HIIT cardio sessions of 20
seconds on/40 seconds off

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M