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The XTEND Perform 21-Day Challenge Workout

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Routine

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Legs & Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

21-Day Challenge Front Squat

Equipment
Barbell
Sets
4
Reps
12, 10, 8, 6
Rest
90 sec
Exercise 2 of 6

21-Day Challenge Dumbbell Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
10*
Rest
60 sec
*Each leg
Exercise 3 of 6

21-Day Challenge – DB Stiff Leg Deadlift

Equipment
Dumbbells
Sets
4
Reps
10-12
Rest
90 sec
Exercise 4 of 6

21-Day Challenge Scrape The Rack Press

Equipment
Barbell
Sets
3
Reps
6-8
Rest
60 sec
Exercise 5 of 6

21-Day Challenge Bentover Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
15-20
Rest
60 sec
Exercise 6 of 6

21-Day Challenge Renegade Row

Equipment
Dumbbells
Sets
2
Reps
5-10
Rest
60 sec
*Alternating sides
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