The Armed and Dangerous Workout Program

Exercise 1 of 7

Back Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

10

Rest

90 sec

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Exercise 2 of 7

Unilateral Leg Press

Equipment

Sets

3

Reps

12 each

Rest

60 sec

Exercise 3 of 7

Walking Barbell Lunge

Equipment

Barbell

Sets

3

Reps

20 steps

Rest

60 sec

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Exercise 4 of 7

Snatch-grip Romanian Deadlift

Equipment

Barbell

Sets

3

Reps

15

Rest

60 sec

Exercise 5 of 7

Stiff-leg Smith Machine RDL

Equipment

Smith Machine

Sets

3

Reps

15

Rest

60 sec

Exercise 6 of 7

Lying Hamstring Curl

Equipment

Sets

3

Reps

15

Rest

60 sec

Exercise 7 of 7

Grage Standing Calf Raise

Equipment

Barbell

Sets

4

Reps

20

Rest

45 sec