Gym Machines Leg Machine Session — Build 39

30-minute intermediate strength session focused on leg machine session. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and a

Duration

30 min

Difficulty

intermediate

Equipment

leg curl machine, leg extension machine, leg press machine

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Leg press

   3 sets · 10-12 reps

   Keep lower back supported and avoid locking knees. Rest 45-90 seconds between sets as needed.

2. 2. Seated leg curl

   3 sets · 10-12 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.

3. 3. Leg extension

   3 sets · 10-12 reps

   Move smoothly and avoid snapping knees into lockout. Rest 45-90 seconds between sets as needed.

4. 4. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

5. 5. Forearm plank

   3 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.