EXERCISE 1: racck squats

4 sets 8-12 reps

LEG WORKOUT FOR MASS 104 LEG WORKOUT FOR MASS 104

don’t overload weigh to compromise good form.
keep back straight. go low to the floor.


EXERCISE 2: leg extensions

4 sets 20.15.12.10 reps

LEG WORKOUT FOR MASS 104

hold and squeeze at the top of the movement, pont toes forward


EXERCISE 3: lying dumbbell curls

 4 sets 10 12 reps

LEG WORKOUT FOR MASS 104

have your training partner position the dumbbell as you
start. this exercise can also be done on a machine.


EXERCISE 4: hamstring curls using machine

4 sets 10-12 reps

LEG WORKOUT FOR MASS 104 LEG WORKOUT FOR MASS 104

as seen here, the leg extension machine can also be used for hamstrings by turning and facing the other way.


EXERCISE 5: calf raises

4 sets 10-12 reps

LEG WORKOUT FOR MASS 104 LEG WORKOUT FOR MASS 104

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