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Phil

Training Plan: Day 1 - Lower Body

*30 min Fasted Cardio at 120 - 130bpm (EVERYDAY!): Ideally first thing in the morning shortly after waking & before eating, or checking your phone eliminating any potential distractions. Drink mineral water before & during if required.

Warm up -

Leg Extensions: 2 x 15 Reps

Bodyweight Squats: 1 x 15 Reps

Leg Curls: 2 x 15

Leg Extensions (Quads)-

Set 1: 1 x 15 Reps

Set 2: 1 x 12 Reps

Set 3 : 1 x 12-10 Reps

Leg Press (Legs)-

Set 1: 1 x 15 Reps

Set 2: 1 x 12 Reps

Set 3 : 1 x 10 Reps

Dumbell Lunges (Legs & Glutes)-

Set 1: 1 x 15 Reps

Set 2: 1 x 12 Reps

Set 3 : 1 x 10 Reps

Leg Curls (Hamstrings)-

Set 1: 1 x 15 Reps

Set 2: 1 x 12 Reps

Set 3 : 1 x 10 Reps

Standing Calf Raises (Calves)-

Set 1: 1 x 15 Reps

Set 2: 1 x 12 Reps

Set 3 : 1 x 10 Reps

Notes:

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