Leg Training

One Leg Workout

Quads:
One leg smith machine squats: 4 Sets 8-10 Reps
One leg press: 4 Sets 8-10 Reps
One leg extensions: 4 Sets 8-10 Reps

Hamstrings:
Standing hamstring curls: 4 Sets 8-10 Reps

Calves:
Standing calf raises: 4 Sets 15-20 Reps
Seated calf raises: 4 Sets 15-20 Reps

Training Notes:
Before the workout, warm up for 5 minutes on a stationary bike.
Use perfect training form.
Rest 60-90 seconds between sets.
Train one leg first and the other leg after 48 hours
Cool-down: After the workout do a slow walk on a treadmill for 5 minutes.