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January 31, 2017

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Leg Routine (to build muscle)

April 20, 2017

 

 **NOTE this routine is for individuals seeking to building muscle size & strength. For other specific goals that cater to you please consult with your fitness professional for a more organized/detailed exercise program**

 

===================================

 

Free weight squats 

4 sets of 12, 10, 10 & 8 reps 

 

Walking lunges w/resistance (dumbells)

4 sets of 20 - 22 steps

 

Superset:

 

Leg Extensions (brief hold up top)

3 X 12, 10, 10 reps

 

Seated or Lying Leg Curls 

3 X 15, 12, 10 reps

 

Superset:

 

Dumbell of Straight Bar straight-legged deadlifts 

3 X 15, 12, 10

 

Seated or Standing Calf Raises 

3 X 15 

 

 

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