This beginner leg workout is composed of 9 sets and 4 exercises. This workout targets the hamstrings, glutes (butt muscle), quads and calves. To get better results, you should perform this workout onc time a week to allow time for adequate recovery. Training Level: Beginner Times Per Week: 1 Target Gender: Male & Female

Workout Notes:

Perform a 2 set warm-up before this workout on the leg press machine. First set with a very light weight, and the second set with half the weight used on the first exercise. Strict technique on all exercises. (see quads, hamstrings, glutes and calf exercises) Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

Beginner Leg Workout Legs Exercise Sets Reps Leg press 3 15-12-10 Leg extension 2 10 Leg curl 2 10 Seated calf raise 2 12-10

 

Leg extension Machine Leg extension Machine Leg Curl Machine Leg Curl Machine Leg Curl Machine Leg Curl Machine Calf raise seated Calf raise seated