lower body B – Leg (quads, Calf)

Workout

Squat

Equipment: Barbell, Full Gym

Squat

3 Sets

10-15 Reps

2 min. (10 kg) Rest

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

3 Sets

10-15 Reps

super set Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

3 Sets

10-15 Reps

2 min. (25, 27.3, 29.6 kg) Rest

Dumbbell Reverse Lunge

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Lunge

3 Sets

10-15 Reps

2 min. (8 kg), assisted reverse lunges Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

10-15 Reps

2 min. (25 kg) Rest

Hip Adduction Machine

Equipment: Full Gym, Machine

Hip Adduction Machine

3 Sets

10-15 Reps

2 min. (25 kg) Rest

Calf Raise

Equipment: Dumbbells, Full Gym

Calf Raise

3 Sets

10-15 Reps

(2X4 DB) Rest

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