Day 2 will be a tough leg workout, we are going to hit the three main areas of the leg the quad, hamstring and calves.
You will be sore the next day so if you have cardio do it in the morning of day 2. As you will struggle later on in the week.
The safety equipment i always wear and recommend is a weight lifting belt not Velcro and some knee sleeves this is to save any injury to your lower back and knees.
WORKOUT SUMMARY
Build Muscle
Muscle Group
Beginner
1
Dumbbells, Barbells, Cables
Male & Female
Day 2 – LEGS
| Exercise | Reps | Sets |
| Quads | # | # |
| Squats | 10,8,6,6 | 4 |
| Lunges | 10 | 4 |
| Front Squats | 12 | 3 |
| Leg Extension Machine | 15 | 4 |
| Hamstring | # | # |
| Stiff Leg Deadlifts | 15 | 4 |
| Calves | # | # |
| Seated Calf Raises | 15 | 3 |
| Standing Calf Raises | 15 | 3 |
| Donkey Calf Raises | 15 | 3 |
