Get Muscled And Defined Legs In A Week

Day 1: Leg training

- Squat with bar: 4 sets of 8 repetitions

- Advance with dumbbells: 3 sets of 10 repetitions (each leg)

- Dead weight: 4 sets of 6 repetitions

- Extender chair: 3 sets of 12 repetitions

- Lifting of standing calves: 3 sets of 15 repetitions

- Rest: 60 seconds between sets

Day 2: Leg training

- Front squat: 4 sets of 8 repetitions

- Deep with bar: 3 sets of 10 repetitions (each leg)

- Stiff with bar: 4 sets of 6 repetitions

- Flexor chair: 3 sets of 12 repetitions

- Sitting calf lift: 3 sets of 15 repetitions

- Rest: 60 seconds between sets

Day 3: Rest

Day 4: Leg training

- Sumo squat: 4 sets of 8 repetitions

- Forward with bar on the back: 3 sets of 10 repetitions (each leg)

- Lifting on the ground: 4 sets of 6 repetitions

- Abductor chair: 3 sets of 12 repetitions

- Elevation of calves with heel: 3 sets of 15 repetitions

- Rest: 60 seconds between sets

Day 5: Leg training

- One-sided squat with bar: 4 sets of 8 repetitions (each leg)

- Step-ups with dumbbells: 3 sets of 10 repetitions (each leg)

- Hip lift with bar: 4 sets of 6 repetitions

- Adductor chair: 3 sets of 12 repetitions

- Elevation of calves in step: 3 sets of 15 repetitions

- Rest: 60 seconds between sets

Remember to warm up before each workout and stretch after each workout.