Here is a leg workout designed for gym beginners to see some good initial progress. Follow this program for 12 weeks increasing the weight lifted every time you complete all sets performed perfectly.
For every exercise do a few lighter sets to warm up.
– Do 3 proper sets of 10 reps on each exercise.
– Perform each set with perfect form and lift a weight that’s tough to finish all 10 reps.
Exercise one – Step up
Step up onto a box, driving up from the leg that is on the box. Slower lower back down and repeat. 10 per side on this per set. Once bodyweight reps can be completed for all sets perfectly add some Dumbbells held to the side.
Exercise two – Hamstring curls
Laying on your front with the bottom of your calfs under the pad. Pull your heels towards your bum and hold the pad on the legs for a second at the top, lower back down under control and repeat for 10.
Exercise three – leg press
Set feet up evenly on the plate. Take the brakes off slower lower keeping your heels on the plate at all times then press back up leaving a slight bend in the knees. Repeat for 10 reps.
This may look like an easy workout, but if you set the weights correctly and give every single set your 100% effort I can guarantee you will be wobbling home and won’t know what’s hit you.