Workout Plans
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Day 5 : Legs

Exercises 10
Equipment Yes
Follow this routine for weeks 1-4.

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
5 reps
2-3 min rest

Exercise 2

One-Legged Squat You'll need: No Equipment How to
One-Legged Squat thumbnail
2 sets
5* reps
2-3 min rest
*Per leg.

Exercise 3

Leg Press How to
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4 sets
5 reps
2-3 min rest

Exercise 4

Single-leg Press How to
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2 sets
5* reps
2-3 min rest
*Per leg.

Exercise 5

4 sets
5 reps
2-3 min rest

Exercise 6

Single-Leg Extension
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2 sets
5* reps
2-3 min rest
*Per leg.

Exercise 7

Leg Curl How to
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4 sets
5 reps
2-3 min rest

Exercise 8

Single-Leg Curl
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2 sets
5* reps
2-3 min rest
*Per leg.

Exercise 9

Standing Dumbbell Calf Raise You'll need: Dumbbells, Weight Plates How to
Standing Dumbbell Calf Raise thumbnail
4 sets
20 reps
2-3 min rest

Exercise 10

Single-Leg Standing Dumbbell Calf Raise You'll need: Weight Plates, Dumbbells How to
Single-Leg Standing Dumbbell Calf Raise thumbnail
2 sets
20* reps
2-3 min rest
*Per leg.
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