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LEG WORKOUT
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Quads |
Leg
extension * |
2 |
|
15 |
|
Barbell
squat |
2 |
|
15 |
|
Leg
press |
2 |
|
15 |
|
Dumbbell
lunge |
2 |
|
15 |
| Hamstrings |
Lying
leg curl |
2 |
|
15 |
|
Dumbbell
or Barbell |
|
stiff-legged
deadlift |
2 |
|
15 |
| Calves |
Standing
calf raise |
2-3 |
|
20 |
|
Seated
calf raise |
2-3 |
|
20 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up followed by light
stretching. |
| * Perform
one warm-up set of 20 light reps, prior to the first main set. |
| Train legs
twice a week. |
| Use good
training form. |
| Rest 45
seconds between each set. |
| Stretch
between each set. |
| After the
workout perform a 5 minute cool-down, followed by stretching. |
| Perform
aerobics 3-4 times a week. |
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