FM 24 HL

1

Walking Lunge With Overhead Weight

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

50 reps

Rep information

Just a warm up. Take 50 steps each leg, feel free to move outside if it's not too hot. take a many breaks as you need to reach 50. No need to use weights for this one. Keep body as upright as possible.

3

Standing Leg Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

10 Reps

10 Reps

10 Reps

10 Reps

Rep information

You can use the seated leg extension machine for this one. face the chair and go 1 leg at a time.

5

Goblet Squat

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

10 Reps

10 Reps

10 Reps

7

Rowing, Stationary

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

15 Reps

Rep information

Follow instructions below.

2

Smith Machine Squat

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

4

Leg Extensions

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

Rep information

25 Reps

25 Reps

25 Reps

6

Standing Barbell Calf Raise

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

25 Reps

25 Reps

25 Reps

25 Reps

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