confuse about those routine name? :) here you go!

SQUATS

Muscles Worked: Quadriceps, glutes, hamstrings, abs, lower back

Position: Get under a racked barbell and position it across your shoulders on the traps, just above your rear delts. Grasp the bar with your hands and keep your elbows pointed down.

Start: Look straight ahead and raise the bar off the rack. Move slowly downwards as though you were lowering yourself into a chair until your thighs are nearly parallel to the floor. Keep your back straight and look straight ahead.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position

Tip: Always keep your back straight to avoid injury and ask for the assistance of a fellow trainer when using heavy weight.

LEG EXTENSIONS

Muscles Worked: Quadriceps

Position: Sit on the leg extension machine and grip the handles to ensure stability during the exercise. Hook your lower legs under the padded rollers at just about ankle level.

Start: Bending at the knee, raise your feet until they are nearly parallel to the floor.

Finish: Lower your legs back to the starting position.

Tip : To place more emphasis on the rectus femoris (the part of the quadriceps that run along the front of your thighs), tilt the backrest back into an inclined position and lean back during the exercise. You can even make this exercise more challenging by doing it with one leg.

STANDING LEG CURLS

Muscles Worked: Hamstrings

Position: Assume the proper position in the machine depending on its design. Place your lower leg (working leg) against the roller pad just above ankle level, and the thigh of the same leg against the stationary thigh pad. Firmly grasp the handles to ensure upper-body stability during the exercise. You may have to lean forward to reach the handles.

Start: Curl your working leg as if you were trying to touch your glutes with your heel.

Finish: Slowly return to the starting position by straightening your knee. Once you've completed a set with one leg, do a set with your other leg.

Tip: Keep the weight under control when returning to the starting position. Avoid letting the weight drop at the end of the movement.

LEG PRESSES

Muscles Worked: Quadriceps, glutes, hamstrings

Position: Sit on the machine with your back against the pad and adjust the seat accordingly. Place your feet midway on the platform about shoulder width apart. Firmly grasp the side handles for stability.

Start: Push smoothly until the weight is raised to full extension. Pause momentarily.

Finish: Lower weight under control to the starting position.

Tip: Altering your foot placement on the platform can change the feel of this exercise. Placing your feet closer together emphasizes the quadriceps, while placing your feet further apart with your toes pointed outwards puts more emphasis on your hamstrings and glutes

FRONT SQUATS

Muscles Worked: Quadriceps, glutes, hamstrings, abs

Position: Place the barbell across the front of your shoulders and hold your upper arms parallel to the floor. Bend your elbows and grasp the bar with your arms crossed.

Start: Look straight ahead and move slowly downward until your upper legs are nearly parallel to the floor.

Finish: Push smoothly until the weight is raised to full extension and you are in the starting position.

Tip: A Smith machine can help you maintain proper form, but if you use a free-weight barbell, make sure to keep your back perfectly straight and use lighter weight than a conventional squat. Remember to ask for
assistance of a fellow trainer when lifting heavy weights.

STIFF-LEGGED DEADLIFTS

Muscles Worked: Hamstrings, glutes, lower back, forearms, trapezius

Position: Stand with your feet about three inches apart, facing the barbell on the floor. Then with your back straight, bend forward at the waist and grasp the barbell using an overhand grip.

Start: Begin the exercise by flexing at the hips, lifting the barbell upward until it is just across your thighs.

Finish: Complete the exercise by bending at the waist and lowering the barbell back to the starting position.

Tip: To get a larger range of motion, you can stand on a wooden block or a plate to raise your body a few inches off the floor. Avoid rounding your back during this exercise. It's a good idea to try this exercise a few times with just the bar until you get a good feel for it. Make sure you use the right training gear like a lifting belt for better workouts.