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12 Days of Christmas Workout Challenge -Day #5: Traps and Legs       

December 17, 2014 1 min read

Today is the day to hit those legs hard! You'll also fit in the only muscles you haven't worked out all week long: your traps.

Traps and Legs

Quads:
  • Front Barbell Squats (2 sets of 12 to 15 reps)
  • Box Squats (2 sets of 12 to 15 reps)
  • Lunges (2 sets of 12 to 15 reps)
  • Wall Squats (2 sets of 12 to 15 reps)
  • Leg Presses (3 sets of 12 to 15 reps)
  • Leg Extensions (1 set of 20 to 40 reps)
Hamstrings:
  • Stiff Legged Deadlifts (2 sets of 12 to 15 reps)
  • Leg Curls (2 sets of 12 to 15 reps)
  • Romanian Deadlift (1 set of 12 to 15 reps)
Traps:
  • Barbell Shrugs (2 sets of 12 to 15 reps)
  • Behind the Back Grip Barbell Shrugs (1 set of 12 to 15 reps)
  • Dumbbell Shrugs (1 set of 12 to 15 reps)
Calves:
  • Calf Raises (1 set of 12 to 15 reps)
  • Calf Raises with Outward-Pointed Toes (1 set of 12 to 15 reps)
  • Calf Raises with Inward-Pointed Toes (1 set of 12 to 15 reps)
  • Calf Presses (1 set of 12 to 15 reps)
Obliques:
  • Side Bends (2 sets of 12 to 15 reps)
  • Wood Choppers (2 sets of 12 to 15 reps)
Finish with a VERY light cardio session!   Featured Image Source:  

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