Leg Day

1. Squats

-Barbell Squats 4 sets 4-6 reps

-Leg Press 3 sets 12-15 reps

-Leg Extension 3 sets 20 reps

2. Deadlift

Barbell Deadlift 4 sets 8-10 reps

3. Hamstrings

Lying leg curls 3 sets 12-15 reps

Seated Leg Curl 3 sets 10-12 reps

4. Calves

Standing Calf Raises 4 sets 10-12 reps

Seating Calf Raises 4 sets 20 reps

This particular type of workout will make your legs looking good for both man and woman. Make sure to limit your in between rest and focus on the workout. Keep in mind to keep your back straight and always workout with the full motion. Drink water in between sets.

Protein Supplements

Whey Protein

Whey protein is great for people who are just trying to get those extra protein in their system without gaining any ounce of fat. Although it costs more than any other supplements it is one of the most popular and most commonly used by people who are trying to gain muscle. I recommend people to drink why protein before and after work outs.

Weight Gainer Protein

This particular protein is for people who are trying to gain weight. This protein protein provides protein needed for recovery and extra carbs for weight gain. I recommend this for people who has high metabolism after an intense workout. Drink this type of protein throughout the day and after workouts.

Beef, Soy, Egg Protein Supplements

These three types of protein are rarely used but often used by people who are allergic to whey protein. I recommend people to use these type of proteins if you are not able to obtain protein from meat. Different type of brand of these proteins provide different types of recommended intake.