| Dals Workout | ||
|---|---|---|
| Leg Workouts | ||
|
Week 1 |
Sets | Reps |
| 3 | 6 | |
| 3 | 8-10 | |
| 3 | 10-12 | |
| Lying Leg Curl | 3 | 8-10 |
| Seated Leg Curl | 3 | 8-10 |
|
Week 2 |
Sets | Reps |
| Hack Squats | 4 | 6-8 |
| Seated Leg Curl | 4 | 8-10 |
| Individual Leg Curl | 3 | 10-12 |
| One Legged Leg Press | 3 | 10-12 |
| Leg Extensions | 3 | 10-15 |
|
Week 3 |
Sets | Reps |
| Squats | 3 | 6 |
| Lunges | 3 | till failure |
| Leg Extensions | 3 | 10-15 |
| Lying Leg Curl | 4 | 8-10 |
| Stiff Leg DB Deadlifts | 3 | 10-12 |
|
Week 4 |
Sets | Reps |
| Lying Leg Curl | 4 | 2x6-8 2x8-10 |
| Kneeling Leg Curl | 3 | 8-12 |
| Hammer Leg Press | 3 | 10-15 |
| Leg Extensions | 3 | 12-15 |
| Hack Squats | 3 | 12-15 |
