OFFICIAL PLAN · FREE

ADERAP: Quad Emphasis — Machine Leg Focus

4 DAYS · INTERMEDIATE · BARBELL, BOX, DUMBBELL, MACHINE

Leg Press & Extension

  1. Leg PressLegs
  2. Leg Extension
    Leg ExtensionLegs
  3. Squat
    SquatLegs
  4. Calf Raise
    Calf RaiseLegs

Squat Variations

  1. Front Squat
    Front SquatLegs
  2. Leg Extension
    Leg ExtensionLegs
  3. Bulgarian Split SquatLegs
  4. Leg Curl
    Leg CurlLegs

Machine Focus

  1. Leg PressLegs
  2. Leg Extension
    Leg ExtensionLegs
  3. Step Up
    Step UpLegs
  4. Leg Curl
    Leg CurlLegs

Compound & Isolation

  1. Squat
    SquatLegs
  2. Leg PressLegs
  3. Leg Curl
    Leg CurlLegs
  4. Leg Extension
    Leg ExtensionLegs
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