Day 33:Legs

Welcome back to leg day! This leg day is a killer, but that’s how we like it. We’re doing a lot of single leg work today on the leg press and hamstring curls. Everyone is going to be stronger on one side than the other. By working one side at a time, you can create a better balance as the strong side isn’t able to take over the load. Always keep in mind that working one leg at a time will require you to drop the weight.

There are a few different ways you can do single leg curls—a lying leg curl is great, but I prefer the standing machine. If your gym only has a lying curl machine, you will just let one leg stay against the bench as the other leg does the work. Use what you’ve got and try different options to see if one feels better for you, meaning you feel it more in the target muscle group.

Single-Leg Press

Sets: 3

Reps: 10

Leg Press

Sets: 3

Reps: 10

Standing Leg Curl

Sets: 3

Reps: 10

Goblet Squat

Sets: 3

Reps: 10

Back Extension

Sets: 3

Reps: 10

Calf Raise

Sets: 2

Reps: 10

 

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