Training Day 1:Legs & Abs:Monday

On your first day under my tutelage, you’re going to be training legs and abs. The leg and abdominal muscles are a very important part of your foundation as a beginner, so it’s crucial you spend the time building them immediately.

Training your abs is important from a strength and stability standpoint, as well as an injury prevention tool. While the visible six-pack is great, having a strong core is physically important. The core muscles will support you through your heavy compound table-exercise-3col , such as squats and deadlifts. You don’t want to neglect training these muscles!

 

 

Exercise

Start Position

End Position

Lying Leg Curl

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Leg Extensions

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Leg Press

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Squats

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Standing Calf Raise

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Seated Calf Raise

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Crunches

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Lying Leg Raises

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Sign Up & Save