Big Legs 🔥💪

Gym | Single Workout | Beginner: 4 exercises

This lower body workout is designed to target the quadriceps, hamstrings, glutes, and calves for maximum strength and definition. The first superset begins with barbell full squats, a compound exercise that engages multiple lower body muscles. Following this, lever leg extensions isolate the quadriceps, providing an intense burn to the front of the thighs. Moving on, the second superset focuses on the hamstrings and calves, starting with lever lying leg curls to challenge the posterior thigh muscles. This is immediately followed by barbell standing calf raises, providing an effective way to target the calf muscles. Each exercise is performed for 4 sets with rep ranges decreasing from 20 to 12, aiming to increase muscular endurance and hypertrophy. Remember to maintain proper form throughout each exercise, and consider adjusting the weight to ensure that the final reps are challenging yet achievable. Proper warm-up and cool-down, as well as adequate nutrition and hydration, play crucial roles in effectively performing and recovering from this intense lower body workout.

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  • #Exercise / Sets
    1Barbell Full Squat4 sets • 20, 15, 12 and 12 reps
    Barbell Full Squat
    2Lever Leg Extension4 sets • 20, 15, 12 and 12 reps
    Lever Leg Extension
    3Lever Lying Leg Curl4 sets • 20, 15, 12 and 12 reps
    Lever Lying Leg Curl
    4Barbell Standing Calf Raise4 sets • 20, 15, 12 and 12 reps
    Barbell Standing Calf Raise
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