Legs + Core

Created by

Layth Hadi

Goblet Squat

Set

KG

Reps

1

2

3

Lunge (Dumbbell)

Lunge (Dumbbell)

Set

KG

Reps

1

2

Leg Extension (Machine)

Leg Extension (Machine)

Set

KG

Reps

1

2

Standing Calf Raise (Dumbbell)

Standing Calf Raise (Dumbbell)

Set

KG

Reps

1

2

3

Knee Raise Parallel Bars

Knee Raise Parallel Bars

Set

Reps

1

2

3

Plank

Set

Time

1

Goblet Squat

Target Muscle

Quadriceps

Primary Muscles

Outer QuadInner QuadMiddle Quad

Secondary Muscles

HamstringsHips

Equipment

Dumbbell