FM EXT LL

1

Seated Leg Curl

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

3

Split Squat with Dumbbells

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

10 Reps

8 Reps

Rep information

This is your main quad exercise. ignore dumbbells. Use half hack Squat machine and perform a Bulgarian split squat.

5

Leg Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

25 Reps

7

Thigh Abductor

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

2

Leg Extensions

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

4

Leg Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Feet low and 6 inches apart. Go slow and controlled both up and down. Pause for a split second at the bottom and don't go past 90 degrees. Scoot your ass 1 inch up the seat to lock your back in.

12 Reps

12 Reps

12 Reps

6

Thigh Abductor

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

25 Reps

25 Reps

25 Reps

8

Walking Lunge With Overhead Weight

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

+971566930319

©2019 by FM Physiques.

  • Instagram - White Circle