Leg Day Mastery: Squats, Presses & Curls for Ultimate Strength

Gym | Single Workout | Beginner: 5 exercises

This comprehensive lower body workout is designed to stimulate muscle growth and increase strength across all the major muscle groups in your legs. Starting with the Barbell High Bar Squat, we'll be performing 5 sets with a pyramid rep scheme: beginning at 20 and descending to 10 reps with each subsequent set. This exercise targets the quads, hamstrings, and glutes, and also engages your core. It's important to maintain proper form throughout each rep, keeping your chest up and back straight.

The first superset includes Lever Leg Extensions (2-A) and Lever Seated Leg Curls (3-A), with sets and reps mirroring the pyramid structure of the squats. The leg extensions will isolate your quadriceps, improving definition and strength, while the leg curls focus on your hamstrings. Always adjust the weight so that the last 2-3 reps are challenging yet doable without sacrificing form.

Moving on, we'll load up the Lever Seated Leg Press machine to continue the pyramid rep structure, hitting the quads, hamstrings, and glutes from a different angle. Ensure that you don't lock out your knees at the top of the press and keep a neutral spine against the pad.

Finally, we'll target the calves with the Lever Seated Calf Press. The sets and reps follow the same pattern we've been using to maximize muscle endurance and growth. Remember to get a full range of motion by stretching all the way down and pushing up to a full extension for maximum calf development. Rest adequately between sets, and ensure a proper warm-up and cool-down with stretching to minimize the risk of injury and aid recovery.

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  • #Exercise / Sets
    1Barbell High Bar Squat5 sets • 20, 15, 12, 10 and 10 reps
    Barbell High Bar Squat
    2:ALever Leg Extension5 sets • 20, 15, 12, 10 and 10 reps
    Lever Leg Extension
    3:ALever Seated Leg Curl5 sets • 20, 15, 12, 10 and 10 reps
    Lever Seated Leg Curl
    4Lever Seated Leg Press5 sets • 20, 15, 12, 10 and 10 reps
    Lever Seated Leg Press
    5Lever Seated Calf Press5 sets • 20, 15, 12, 10 and 10 reps
    Lever Seated Calf Press
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