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The New Bodybuilding Workout: Chisel your legs and abs on day 2

Ready to bulk up those chicken legs and chisel your midsection into enviable abdominals? This workout will do the trick.

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Bicycle Crunch
franckreporter / Getty
Bicycle Crunch
franckreporter / Getty

Just because you have no intention of posing on the Mr. Olympia stage doesn’t mean you shouldn’t try to get a bodybuilder’s physique.

Anyone can benefit from a ripped midsection, but jacked arms and a lean waistline is something from which anyone can benefit. And, thankfully, you don’t have to spend years trying to build a massive body—just a few months of focused effort and energy will do the trick. The key to the New Bodybuilding Workout Program is dedication. Four workouts a week isn’t exactly easy, but if you stick with it you’ll be sure to get results.

This workout, the second of four in the program, focuses on legs and core. You’ll open up with the squat, Romanian deadlift, and walking lunge—three absolute classics of leg development. From there, you’ll move into more specific exercises that isolate specific leg muscles (like your calves), and then into a mini-circuit of abs moves for that midsection definition you crave.

Directions:

Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more total body workouts:

Check out the ultimate total-body workout routine to build maximum muscle, the best 20-minute total-body workout, and the best full-body fat-loss workout.

Routine

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Today's Workout

The New Bodybuilding Workout: Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Squat

Equipment
Squat Rack
Sets
5
Reps
5-6
Rest
30 sec.
Exercise 2 of 7

Romanian Deadlift

Equipment
Barbell
Sets
5
Reps
5-6
Rest
30 sec.
Exercise 3 of 7

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
8-12 (each leg)
Rest
30 sec.
Exercise 4 of 7

Seated Calf Raise

Equipment
Dumbbells
Sets
3
Reps
15-20
Rest
45 sec.
Exercise 5 of 7

Hanging Knee Raise

Equipment
Pullup Bar
Sets
2
Reps
10-15
Rest
0 sec.
Exercise 6 of 7

Swiss Ball Crunch

Equipment
Swiss Ball
Sets
2
Reps
12-15
Rest
0 sec.
Exercise 7 of 7

Bicycle Crunch

Equipment
No Equipment
Sets
2
Reps
12-15 (each side)
Rest
1 min.
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