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LEG TRAINING
ONE LEG WORKOUT
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Quads |
One leg smith machine squats |
4 |
|
8-10 |
|
One leg press |
4 |
|
8-10 |
|
One leg extensions |
4 |
|
8-10 |
|
| Hamstrings |
Standing hamstring curls |
4 |
|
8-10 |
|
| Calves |
Standing
calf raises |
4 |
|
15-20 |
|
Seated
calf raises |
4 |
|
15-20 |
| |
TRAINING NOTES
| Before the workout, warm up for 5 minutes on a stationary bike. |
| Use perfect training form. |
| Rest 60-90 seconds between sets. |
| Train one leg first and the other leg after 48 hours |
| Cool-down: After the workout do a slow walk on a treadmill for 5 minutes. |
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