{"id":141,"date":"2024-09-14T03:52:29","date_gmt":"2024-09-14T03:52:29","guid":{"rendered":"https:\/\/scoutdillpickle.com\/?p=141"},"modified":"2024-09-14T03:52:29","modified_gmt":"2024-09-14T03:52:29","slug":"friday-legs-workout-plan-4","status":"publish","type":"post","link":"https:\/\/scoutdillpickle.com\/index.php\/2024\/09\/14\/friday-legs-workout-plan-4\/","title":{"rendered":"Friday &#8211; Legs &#8211; Workout Plan 4"},"content":{"rendered":"\n<p>1 mile walk or run<\/p>\n\n\n\n<p class=\"has-primary-background-color has-background\">Normal set<\/p>\n\n\n\n<p><strong>Smith machine squat<\/strong><\/p>\n\n\n\n<p>4 sets 15-20 reps<\/p>\n\n\n\n<p>10 burpees after each set<\/p>\n\n\n\n<p class=\"has-primary-background-color has-background\">Normal set<\/p>\n\n\n\n<p><strong>Leg extension<\/strong><\/p>\n\n\n\n<p>3 sets 10-15 sets<\/p>\n\n\n\n<p>10 burpees after each set<\/p>\n\n\n\n<p class=\"has-primary-background-color has-background\">Normal set<\/p>\n\n\n\n<p>Seated leg curl<\/p>\n\n\n\n<p>3 sets 15 reps<\/p>\n\n\n\n<p>10 burpees after each set<\/p>\n\n\n\n<p class=\"has-primary-background-color has-background\">Normal set<\/p>\n\n\n\n<p><strong>Machine standing calf raise<\/strong><\/p>\n\n\n\n<p>4 sets 12 reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1 mile walk or run Normal set Smith machine squat 4 sets 15-20 reps 10 burpees after each set Normal set Leg extension 3 sets 10-15 sets 10 burpees after each set Normal set Seated leg curl 3 sets 15 reps 10 burpees after each set Normal set Machine standing calf raise 4 sets 12 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":108,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,4,46,45,43],"tags":[6,5,38,9,54],"content_type":[55],"class_list":["post-141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-health-and-fitness","category-strength","category-weights","category-workout","tag-fitness","tag-health","tag-healthy","tag-lifestyle","tag-workoutplan4","content_type-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Friday - Legs - Workout Plan 4 - Scout Dill Pickle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/scoutdillpickle.com\/index.php\/2024\/09\/14\/friday-legs-workout-plan-4\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday - Legs - Workout Plan 4 - Scout Dill Pickle\" \/>\n<meta property=\"og:description\" content=\"1 mile walk or run Normal set Smith machine squat 4 sets 15-20 reps 10 burpees after each set Normal set Leg extension 3 sets 10-15 sets 10 burpees after each set Normal set Seated leg curl 3 sets 15 reps 10 burpees after each set Normal set Machine standing calf raise 4 sets 12 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/scoutdillpickle.com\/index.php\/2024\/09\/14\/friday-legs-workout-plan-4\/\" \/>\n<meta property=\"og:site_name\" content=\"Scout Dill Pickle\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-14T03:52:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/scoutdillpickle.com\/wp-content\/uploads\/2024\/04\/pexels-olly-3771071.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"scout\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"scout\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/09\\\/14\\\/friday-legs-workout-plan-4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/index.php\\\/2024\\\/09\\\/14\\\/friday-legs-workout-plan-4\\\/\"},\"author\":{\"name\":\"scout\",\"@id\":\"https:\\\/\\\/scoutdillpickle.com\\\/#\\\/schema\\\/person\\\/47fcfed41421e769831d8547b67e798d\"},\"headline\":\"Friday &#8211; 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