LEGS EXERCISE BEST MUSCLE GAIN WORKOUT

Here is a sample legs workout routine for mass gaining:

Warm-up

- 5-10 minutes of cardio (treadmill, bike, or elliptical)
- Dynamic stretching for the legs (leg swings, lunges, etc.)

Exercise 1: Squats

- 4 sets of 8-12 reps
- Stand with your feet shoulder-width apart, then bend your knees and lower your body down until your thighs are parallel to the ground
- Push through your heels to return to the starting position

Exercise 2: Leg Press

- 4 sets of 8-12 reps
- Sit in a leg press machine and push the platform away from you with your feet
- Lower the platform down until your legs are bent at a 90-degree angle, then push it back up to the starting position

Exercise 3: Deadlifts

- 4 sets of 8-12 reps
- Stand with your feet shoulder-width apart, bend down and grab a barbell or dumbbells with your hands shoulder-width apart
- Lift the weight up and stand up straight, then lower it back down to the starting position

Exercise 4: Leg Extensions

- 4 sets of 12-15 reps
- Sit in a leg extension machine and lift the weight up with your legs
- Lower the weight back down to the starting position

Exercise 5: Leg Curls

- 4 sets of 12-15 reps
- Sit in a leg curl machine and lift the weight up with your legs
- Lower the weight back down to the starting position

Cool-down

- 5-10 minutes of stretching for the legs

Note:

- Rest for 60-90 seconds between sets
- Adjust the weights and reps based on your fitness level and goals
- Increase the weight or reps as your body adapts
- Make sure to eat enough protein and calories to support muscle growth

This workout routine targets all major muscle groups in the legs, including quadriceps, hamstrings, glutes, and calves. It is designed to help you build mass and strength in your legs. Remember to always warm up before starting your workout and cool down afterwards to prevent injury.