Beginner Trainer Day 15:Legs & Abs

It’s day 15 and you’re going to be hitting legs and abs for the third time so far on this program. The legs form the foundation of your physique. Starting with a strong foundation will help enable you to build strength overall. While leg day can be grueling, you don’t want to skip it! Get your PRE-KAGED down and let’s get to work!

Exercise	Start Position	End Position
Lying Leg Curl Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Leg Extensions Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Leg Press Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Squats Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Standing Calf Raise Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Seated Calf Raise Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Crunches Warm-up sets: 2 Working sets: 3 Reps: 10 reps to reach failure
Lying Leg Raises Warm-up sets: 2 Working sets: 3 Reps: 14 reps to reach failure

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The 8 Week Hardcore Trainer

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Day 15:Legs & Abs

Exercise

Start Position

End Position

Lying Leg Curl

Leg Extensions

Leg Press

Squats

Standing Calf Raise

Seated Calf Raise

Crunches

Lying Leg Raises

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