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Training Day 1Legs & Abs

On your first day under my tutelage, you’re going to be training legs and abs. The leg and abdominal muscles are a very important part of your foundation as a beginner, so it’s crucial you spend the time building them immediately.

Training your abs is important from a strength and stability standpoint, as well as an injury prevention tool. While the visible six-pack is great, having a strong core is physically important. The core muscles will support you through your heavy compound exercises, such as squats and deadlifts. You don’t want to neglect training these muscles!

 

 

Exercise

Start Position

End Position

Lying Leg Curl

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Leg Extensions

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure

Leg Press

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Squats

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Standing Calf Raise

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Seated Calf Raise

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Crunches

Warm-up sets: 2 
Working sets: 3 
Reps: 14 reps to reach failure

Lying Leg Raises

Warm-up sets: 2
Working sets: 3
Reps: 14 reps to reach failure


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