OFFICIAL PLAN · FREE

ADERAP: Quad Emphasis — Machine Leg Focus

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

Leg Press & Extension

  1. Leg PressLegs
  2. Leg ExtensionLegs
  3. SquatLegs
  4. Calf RaiseLegs

Squat Variations

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

Machine Focus

  1. Leg PressLegs
  2. Leg ExtensionLegs
  3. Step UpLegs
  4. Leg CurlLegs

Compound & Isolation

  1. SquatLegs
  2. Leg PressLegs
  3. Leg CurlLegs
  4. Leg ExtensionLegs
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