Page 21 - Workout Guide - The Limitless 4 Day Plan

THE LIMITLESS 4 DAY UPPER/LOWER GUIDE

WEEK 7-12
WEEK 7-12
LOWER WORKOUT B
LOWER WORKOUT B

Rest for 2-4 mins between sets (if you’re strapped for time, drop rest
periods to 90-120 seconds.)

1A - BARBELL OR TRAP BAR RDL 2A - HORIZONTAL LEG PRESS
START warm up working repetitions warm up working repetitions
sets sets sets sets

As many As many
warm ups 3 6-8 warm ups 3 8-12
as needed as needed

4A - SEATED LEG CURLS 3A - DB WALKING LUNGES

warm up working repetitions warm up working repetitions
sets sets sets sets
Hold db’s
in both
1 3 8-12 1-2 2 12-15 hands
(each side)

5A - STANDING CALF RAISES 6A - HANGING LEG RAISES

warm up working repetitions warm up working repetitions
sets sets sets sets

1 3 8-12 3 10-20

6B - CABLE CRUNCHES

warm up working
sets sets repetitions

2 12-15
END

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