Legs and Arms

**Legs and Arms Program**

Get ready to sculpt and strengthen your lower and upper body with this comprehensive 12-week program, designed to be completed 4 days a week. Each session combines targeted exercises like Romanian Deadlifts and Tricep Extensions, ensuring you build muscle and endurance effectively. With a mix of dumbbell and machine workouts, you'll challenge your legs and arms while enhancing overall fitness. Stay committed, and watch your strength and physique transform!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Stair Climber

Step-Up (Weighted)

Leg Curl

Reverse Lunge (Dumbbell)

Treadmill

Tricep Extension (Dumbbell)

Russian Twist (Dumbbell)

Pec Deck (Machine)

Dumbbell Row

Lateral Raise (Dumbbell)

Hanging Leg Raise

Tricep Pushdown (Cable)

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