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Leg Extension – 3 sets x 6-10 reps (90 secs rest) Sit on the leg extension machine and extend your legs until they are fully straight. Lower slowly and repeat.

Weight Bench Set with Leg Extension $219.99 Buy Now On Amazon This weight bench weighs just under 80 pounds, so less than a gorilla.

From here, simply step up and press the dumbbell overhead as you reach full extension with your right leg. 5. Lift the left knee up toward your chest and find your balance at the top of the motion.