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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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