LEGS EGINNER

ETS REPS
3 15, 12, 12
2 10-12
2 10-12
2 15
IF YOU’VE NEVER WORKED LEGS
before, this routine is just what you
need for a good start. Created
around machine moves, it allows
your body to gradually adapt to the
new muscle stimulus you’re giving
it.
>> Don’t go overboard on your
weight selection. As a beginner,
lighter is better; it’s more vital that
you learn good form early. Once
you teach yourself bad habits,

S
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S
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L
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L
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C
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r
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t
a
n
d
i
n
g

C
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l
f

R
a
i
s
e

LE
G
EXT
ENS
ION
START:
Adjust
the seat
backrest
(if so
equipped)
and
footpad
so your
knees are
at the
edge of
the bench
and your
ankles are
just below
 the
footpad/r
ollers. Sit
back
against
the
backrest,
if
applicabl
e. MOVE:
Grasp the
handles
or the
bench
edges
behind
your hips
and keep
your
upper
body
stable as
you
straighten
your legs
in a
smooth
movemen
t until
fully
extended.
Contract
your
quads at
the top
and lower
under
control.
For full
benefits,
don’t let
the
weight
touch
down
between
repetition
s. Keep
the
motion
fluid and
concentra
te on
feeling
the
muscle
work.

SQUAT
58
START
: Stand
with
the bar
across
your
shoulde
rs and
traps,
graspin
g it just
outside
your
shoulde
rs.
Twist
the bar
to
unrack
it.
MOVE
: With
your
chest
high,
head
up and
back
slightly
arched,
bend
your
knees
and
hips as
if
you’re
sitting
back in
a chair
until
your
thighs
are
parallel
to the
floor.
Revers
e the
motion
by
driving
throug
h your
heels
and
pressin
g your
hips
forwar
d to
return
to the
starting
positio
n.
MUSCLE& FITNESS