Workout 101 - Leg Extension
Jul 18, 2014
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Ball Squat With Band | 3 | 12 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Barbell Squat | 3 | 3 | Legs |
| Stiff Legged Deadlift | 3 | 6 | Legs |
| Seated Leg Curl | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Squat | 3 | 6 | Legs |
| Barbell Front Lunge | 3 | 8 | Legs |
| Step Ups Alternating Legs | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl One Leg | 3 | 10 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Squat | 3 | 8 | Legs |
| Smith Machine Front Squat | 3 | 12 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Dumbbell Front Squat With Ball | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Box Squat with Bands | 2 | 20 | Legs |
| Walking Lunge | 1 | 20 | Legs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 3 | Olympic Lifts |
| Barbell Deadlift | 3 | 3 | Legs |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| Barbell Squat With Band | 3 | 8 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 10 | Legs |
| Stiff Legged Deadlift | 3 | 8 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat With Band | 2 | 10 | Legs |
| Adductor Side Steps | 3 | 12 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Alternating Side Lunge | 3 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 12 | Legs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 5 | Olympic Lifts |
| Barbell Deadlift | 3 | 10 | Legs |
| Hang Clean | 3 | 6 | Olympic Lifts |
| Barbell Front Squat | 3 | 5 | Legs |
| Hack Squat | 3 | 10 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Front Squat | 3 | 12 | Legs |
| Overhead Squat | 3 | 5 | Legs |
| Barbell Squat | 3 | 6 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Stiff Legged Deadlift | 3 | 10 | Legs |
| Barbell Sumo Squat | 2 | 20 | Legs |
