Day 1: Quads, Hamstrings, Calves
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LEG EXTENSION (WARM-UP SETS)
Use light weight and stop each set short of failure. Ramp up the weight each set until you reach your working weight.


Leg extension
2 sets, 10-15 reps (rest 1 min.)


Leg extension
4 sets, 5-8 reps (rest 1 min.)


Barbell back squat
4 sets, 5-8 reps (rest 2 min.)


Leg press-
4 sets, 5-8 reps (rest 2 min.)


Barbell walking lunge
4 sets, 30 reps (alternating, 15 reps per side, rest 2 min.)


Hack Squat
7 sets, 5-8 reps (rest 30 sec. )


Leg curl
3 sets, 5-8 reps (rest 90 sec. )


Barbell stiff-legged deadlift
3 sets, 5-8 reps (rest 90 sec. )


Lying leg curl
3 sets, 5-8 reps (rest 90 sec. )


Machine seated calf raise
3 sets, 5-8 reps (rest 90 sec. )


Smith machine standing calf raise
3 sets, 5-8 reps (rest 90 sec. )


Leg press calf raise
7 sets, 5-8 reps (rest 30 sec. )
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