Above....v squat/hack squat
this one really works those quads! You have to push up with your legs and this one will hurt or make you sore. First time with my trainer he had me do 70 pounds thought I was gonna pass out! I'm do to 3 sets, 10 reps each, the first 2 sets at 70 pounds the last set at 50 pounds.
Main-quadriceps
other-calves, glutes and hamstrings
Above....leg curl
One leg at a time. So you put your knee in one and with the other you curl lol My sheet says to do 10 pounds but the guys were using that weight on other machines so I did 25 pounds, 3 sets 15 reps each.
Main-hamstrings
Above....leg extension
The way I have to do "sounds" sooooo easy, but it can be daunting. I start out only going up about a quarter of the way 10 times. Then I go up to the middle point and down about half way 10 times. Then I do a complete 10 set of all the way up and down. You can get kind of shaky. I have to do 2 sets 15 reps each with 55 pounds.
Main-Quadriceps
Above...standing calf raises
set the weight and let your calves to all the work. Stand and lift up with those calves!!! I'm able to do 75 pounds. My sheet says 55 but I upped it :) 2 sets of 12 reps.
Main-calves
Now the funny thing that I just realized while typing this....on everything but the v-squat I was only supposed to do 2 sets. Guess what I did??? 3 sets!!! Oops! Maybe if I had read that correctly I could of done the 70 pounds on the v-squat :) All my other exercises are 3 reps so.....I guess I made up for it all.
I'm going to start adding pictures of all the machines I do with instructions on how to use them. I'm sure they are not the best instructions but you will get the drift, and of course in my opinion a picture ALWAYS helps!
Today was my second day in a row, going back tomorrow and I shall write down the darn names of the dastardly machines :)