video phone beyonce mp3 Leg Day Workout | Post Workout Lunch

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Leg Workout posted below:

Treadmill x 8 min w/ 15% incline at 3.5 mph really squeezing gluteus hams and calves.

One leg leg press x 4 sets x 10 reps each leg
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Leg ext x 4 sets x 10 reps ( first set really slow with squeeze at top then last 3 light and fast)

Lying leg curls x 3 sets x 3 drop sets of 6,6,6 starting heavy and dropping weight each 6.
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Lying butt kick backs x 3 sets x 15 reps

Narrow stance leg press x 3 sets x 20 reps light
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Adductor machine x 3 sets x 20 reps

Standing calf raise x 4 sets x 20, 15, 10, 10 reps

Upright bike x 10 min @ level 10-14

Seated calf raise x 3 sets x 20, 15, 10 reps

video phone beyonce mp3 Leg Day Workout | Post Workout Lunch
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