Legs & Core

Quadriceps · Hamstrings · Calves · Core

Warm-UpWeightsCardio

Leg Press

QuadricepsMachine

3 × 12

sets × reps

Dumbbell Romanian Deadlift

HamstringsDumbbells

3 × 10

sets × reps

Leg Extension

QuadricepsMachine

3 × 12

sets × reps

Hamstring Curl

HamstringsMachine

3 × 12

sets × reps

Standing Calf Raise

CalvesMachine

3 × 15

sets × reps

Russian Twist

CoreBodyweight

3 × 16–20 total

sets × reps

Cardio