LEGS

*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.

ABDUCTORS/ADDUCTORS

ABDUCTOR/ADDUCTOR MACHINE

Beginner-2 sets each (4 in total)/ 10 reps each

Intermediate- 3 sets each (6 in total)/ 10-12 reps each

My Sets/Reps- 3 sets each (6 in total)/ 10-12 reps each [2 weight changes]

HAMSTRINGS

HAMSTRING CURLS

Beginner-3 sets/ 8 reps

Intermediate- 4 sets/ 10-12 reps

My Sets/Reps- 5 sets/ 10-12 reps (3 weight changes)

QUADS

BACK SQUATS:

Beginner- 4x5

Intermediate- 4x10 (2 weight changes)

My Sets/Reps- 6x12 (3 weight changes)*


LEG EXTENSIONS:

Beginner- 4x5

Intermediate- 4x10

My Sets/Reps- 6x12


INCLINE/DECLINE LEG PRESS:

Beginner- 4x10

Intermediate- 4x10

My Sets/Reps- 6x12

*My suggestions:

  • Don't ego lift, start with a weight equal to your strength and experience level.

  • If you're doing 10 reps- 11 should not be possible. Meaning, if you feel you can do more then, at your discretion, increase your rep count by at least 1.

  • AVOID if you experience pain in your joints