Lower Body Day (GYM - UNLOADING)

Exercise 1: Leg Press

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Dumbbell Box Squat

Bodyweight Squat

Exercise 2: Seated Leg Extensions

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Single Leg Press

Lunges

Exercise 3: Lunges

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Kettle Bell Goblet Squat

Exercise 4: Lying Hamstring Curls

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Hamstring Curls

Exercise 5: Seated Calf Raise Machine

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Elevated Standing Calf Raise

Standing Calf Raise Machine

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