Friday Workout
Legs
Workout
Strength Level · 9 Exercises · ~50–60 min
Tap ► on any card to watch the exercise demo
Squats
Legs
3-4 sets × 8-15 reps
Weighted Squats
Legs
3-4 sets × 8-15 reps
Lunges
Legs
3-4 sets × 8-15 reps
Leg Press
Legs
3-4 sets × 8-15 reps
Leg Extension
Legs
3-4 sets × 8-15 reps
Leg Curl
Legs
3-4 sets × 8-15 reps
Romanian Deadlift
Legs
3-4 sets × 8-15 reps
Weighted Calf Raise
Legs
3-4 sets × 8-15 reps
Stretching
Legs
3-4 sets × 8-15 reps
After Workout Tips
- Quad stretch zaroor karo — standing quad stretch ya kneeling hip flexor stretch best hai squats ke baad.
- Hamstrings ko seated forward fold se stretch do — deadlifts aur curls ke baad tightness hoti hai.
- Calf stretch karo — weighted calf raises ke baad gastrocnemius aur soleus dono ko stretch karna zaroori hai.
- Protein meal lo 30–40 min baad — leg muscles sabse badi muscles hain, repair ke liye zyada nutrition chahiye.
- Next leg session se pehle kam se kam 48–72 ghante ka rest lo — legs ko recovery time zyada lagti hai.