Day 2 of this workout regimen concentrates on the quads, hamstrings, calves, and abs. Begin with a thorough warm-up that will elevate your heart rate and wake your muscles up. You may want to do a little stretching before you start lifting. After each set, take 50-60 seconds rest and then start the next set. After each specific exercise, take the same 50-60 seconds; it may take a little longer to get the weights or machine set for the next exercise so don’t worry if you can’t keep to under a minute for rest. If you don’t have access to the machines then most of these exercises can easily be replaced with dumbbell or barbell exercises. The specific exercises are:

  • Quads
    1. Leg Press Machine: 4@8-15
    2. Leg Extension Machine: 3@10-15
    3. Lunges: 3@10-15
  • Hamstrings
    1. Seated Leg Curl: 3@10-15
    2. Lying Leg Curl: 3@10-15
  • Calves
    1. Standing Calf Raise: 3@15-20
    2. Seated Calf Raise: 3@15-20
  • Abs
    1. Crunch Machine: 4@20-40
    2. Swiss Ball Leg Raises: 4@20-40

The number of sets is followed by the number of repetitions to do for each set. So, 4@6-10 would be 6 to 10 reps for each of 4 sets.

This is a part of one of my 3-Day a Week Workout Regimens.