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Code : FITMAS

Legs Workout
Warm up
Normal Squats : 2x25
sumo Squats : 2x25

Weighted Squats
Set 1 : free Rode 15 reps
Set 2 : 10 kg 12 reps
Set 3 : 10kg 10 reps
Set 4 : 12.5 8 reps

Sumo Squats with Dumbells
Set 1 : 10kg 15 reps
Set 2 : 12.5kg 12 reps
Set 3 : 15kg 10 reps

Leg Press
Set 1 : 30kg 20 reps
Set 2 : 40kg 15 reps
Set 3 : 45kg 12 reps

Legs Extension
Set 1 : 30kg 20 reps
Set 2 : 40kg 15 reps
Set 3 : 45kg 12 reps

Legs Extension
Set 1 : 20kg 20 reps
Set 2 : 30kg 15 reps
Set 3 : 35kg 12 reps

Calf optional

PS : Weights according to your ability
please perform under trained Coach
stay injury free