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Push/Pull Weight Training Program 1- Quadriceps, Hamstrings & Calves
Exercise # of Sets # of Repetitions Weight Load
QUADRICEPS
Leg Extensions 5 10 to 12 Light to Heavy
Barbell Squats* 5 3 to 10 Moderate to Heavy
45 Degree Leg Presses* 4 6 to 10 Moderate to Heavy
HAMSTRINGS
Lying Leg Curls 4 12 to 15 Light to Moderate
Dumbbell Lunges 4 8 to 12 (each leg) Light to Moderate
CALVES
Seated Calf Raises 4 15 to 20 Moderate to Heavy
Leg Press Machine Calf Press 4 15 to 20 Moderate to Heavy
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid
 
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