Leg Day (GYM - UNLOADING)

For each exercise, choose a weight that’s challenging enough to make you fail around the target rep range. Click the down arrows to see alternative exercises.

Exercise 1: Single Leg Press

✅ Set 1: 6-8 Reps

✅ Set 2: 6-8 Reps

✅ Set 3: 6-8 Reps

Alternative Exercises:

Feet-Up Bench Press

Push Ups

Exercise 2: Leg Extensions

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Cable Straight Arm Pulldown

Exercise 3: Seated Cable Face Pull

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Standing Cable Face Pull

Exercise 4: Seated DB Hammer Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Smith Machine Shoulder Press

Exercise 5: Preacher Curl

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Tricep Dip Machine

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