Warm-up Set:
1 x lighter weight set for each exercise (8-10 reps)
1. Barbell Squats
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Sets: 1 warm-up + 3 heavy sets
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Reps: 6-8
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Rest: 90 seconds
2. Hamstring Curls (Machine)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
3. Leg Extensions (Machine)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 8-12
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Rest: 90 seconds
4. Calf Raises (Standing or Seated)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-12
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Rest: 60-90 seconds
5. Adductor Machine (Inner Thighs)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-12
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Rest: 60-90 seconds
6. Abductor Machine (Outer Thighs/Glutes)
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Sets: 1 warm-up + 3 heavy sets
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Reps: 10-12
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Rest: 60-90 seconds