Phase 4 GET SWOLE Legs Workout #1

 

Squat (close stance)- 12 sets of 12 reps

Leg extensions- 10 sets of 12 reps

Seated hamstring curls- 10 sets of 10 reps

Seated calf machine- 28 method, 2-3 sets

Standing calf raise machine- 28 method, 2-3 sets

Abs, choose one of the following:

Weighted crunch

Ab wheel

Kneeling ab crunch

100 reps

Examples

• Squats Close Stance

  
  

• Leg Extension

  
  

• Seated Hamstring Curls

  
  

• Standing Calf Raise Machine

  
  

• Weighted Crunches

  
  

• Ab Wheels