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LEG TRAINING
WORKOUT B
| BODYPART |
EXERCISE |
SETS |
|
REPS |
| Quads |
Squats |
4 |
|
15,12,10,8 |
|
Leg presses |
3 |
|
12 |
|
Lunges |
3 |
|
12-15 |
|
Leg extensions |
3 |
|
12 |
|
| Hamstrings |
Lying leg curls |
3 |
|
12 |
|
Stiff-legged deadlifts |
3 |
|
12 |
|
Standing leg curls |
3 |
|
12 |
|
| Calves |
Superset: |
|
Standing calf raises |
4 |
|
12-20 |
|
Seated calf raises |
4 |
|
12-20 |
|
|
TRAINING NOTES
| Before the workout, warm up for 10 minutes on a stationary bike or treadmill. |
| Use proper training form. |
| Rest 60 seconds between sets. |
| Stretch between sets. |
| Cool-down: After the workout do a slow walk on a treadmill for 5 minutes. |
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