1. Warm Up
10 minutes
Leg Press Machine
The leg press is best machine leg exercise. Most leg press machines are set on a 45 degree angle. With the leg press you can safely lift heavy weights without worrying about slipping or falling. It places less stress on the lower back and knees then squats.
Hack Squat Machine
This is a good variation of the traditional barbell squat. This is good for developing the outer sweep of the thighs.
3 x 10times
Leg Extension Machine
3 x 10times x 25kg
6. Leg Curl Machine
Leg Curl Machine
This machine is one of the best hamstring exercises. Some gyms may have a leg extension and leg curl machine built into one machine, like in most home gym machines.
3 x 10times x 25kg
7. Leg Adduction / Abduction Machine
 Leg Abduction Machine |  Leg Adduction Machine |
This machine works the inner thighs (adduction) and the outer thighs (abduction). Some gyms have two separate machines for adduction and abduction, while other gyms will have both exercises combined into one machine.
3 x 10times x 50kg each
3 x 10times
9. Lunges
3x10timesx10lbs each hand
10. Squat
Stand in position shown, keep wider than shoulder width apart, toes facing slightly out for balance then bend your knees keeping your back straight until your thighs are parallel with the floor then straight your legs and stand up again. Perform the exercise slowly and do not bounce at the bottom of the exercise. Keep hands held yout in front of you for balance or cross them across your chest.
For a bit of variety either perform the exercise very slowly or very quickly so that you jump a few inches off the ground at the top of every movement.
3x10times
