FM BBC 3

1

Leg Extensions

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Nice and slow pace squeeze at the top of every rep.

3

Seated Leg Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Hold on to handles under chair and pull butt secure and into chair on every rep.

5

Calf Press

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

2

Leg Press

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

25 Reps

15 Reps

12 Reps

10 Reps

Rep information

Place feet 6 inches apart on the bottom middle side of plate. Lower down to 90 degrees and no more then push up to semi locked position. Increase weight every set as reps drop.

4

Leg Press

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

Rep information

Put chair to upright position and place feet high and wide on the plate. On way down, let your knees separate towards your shoulders and go as deep as you can. Push through your heels on the way up.

15 Reps

15 Reps

15 Reps

6

Walking, Treadmill

Warm up sets =

1 Warm up set

Working sets = 

Rep information

Same as previous. Use any machine you want.

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