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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Beginner Prog.

W2/D3 Legs

5.0|45 min
Legs: Warm-up: - Bodyweight walking lunges 25 reps (as many sets as necessary to complete) Workout: Superset: - Dumbbell Stationary lunges 3 x 8-12 reps (HEAVY) - Stationary Bodyweight Lunges until failure - Barbell box squats (Smith Machine Optional) 3 x 8-12 reps (increasing weight) *drop set the third set once until failure - Seated hamstring curl 3 x 8-12 reps (increasing weight) *drop set each set once until failure - Leg extensions 3 x 8-12 reps (HEAVY) drop set third set until failure Superset: - Standing calf raises (toes elevated) 3 x 6-10 reps (HEAVY) - Bodyweight calf raises (toes elevated) until failure

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W1/D1 Back & Biceps