Push/Pull Quads-Hams-Calves Routine 4

Push/Pull Weight Training Program 4- Quadriceps, Hamstrings & Calves
Exercise # of Sets # of Repetitions Weight Load
QUADRICEPS
Leg Extensions 5 10 to 12 Light to Heavy
Smith Machine Squats* 5 3 to 10 Moderate to Heavy
Hack Squats 3 8 to 12 Light to Moderate
Dumbbell Lunges 3 10 to 12 (each leg) Light to Moderate
HAMSTRINGS
Barbell Stiff Leg Deadlifts 4 10 to 12 Light to Moderate
Lying Leg Curls 3 10 to 12 Light to Moderate
Standing Leg Curls 2 10 to 12 (each leg) Light to Moderate
CALVES
Seated Calf Raises 4 15 to 20 Moderate to Heavy
Donkey Calf Raises 3 15 to 20 Moderate to Heavy
Hack Machine Calf Raises 2 15 to 20 Moderate to Heavy
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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