Limbs Day (Arms and Legs)

Goal: Strength + aesthetics (arms pop, legs solid)

Back to categories
Rest Time 60-90 sec
Rep Range 8-12
Barbell-dumbbell Squats

Barbell Squats / Leg Press

  • 4 sets x 6-10
  • Heavy lower-body compound
Romanian Deadlift

Romanian Deadlift

  • 3 sets x 8 - 10
  • Hamstring and glutes
Leg Curl

Leg Curl (Machine)

  • 3 sets x 10 - 12
  • Hamstring isolation
Barbell Bicep Curls

Barbell Bicep Curls

  • 3 sets x 8 - 12
  • Strict form
Incline Dumbbell Curls

Incline Dumbbell Curls

  • 3 sets x 10 - 12
  • Long-head focus
Close-grip Bench Press

Close-grip Bench / Dips

  • 3 sets x 8 - 10
  • Heavy triceps work