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Sunday 23 June 2024
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Fitness Program for Legs | Фитнес програма за крака

Фитнес програма за кракаWelcome machines !

The time has come to write an article about my leg workout! I have just returned from the gym, so lets do it!

Warmup

Squats without weight – 20.

Stretching

Leg extensions for quad and hams (leg curls) 2 sets of 20 reps each

1-2 sets of barbell squats (20kg) 10-12 reps

The workout:

1

Squat – 4 sets of 5-6 reps

2

Leg press – 4 sets of 8 – 12 reps

3

leg curls – 3 sets of 10 – 12 reps

4

leg extensions – 3 sets of 10 – 12 reps

5

calf raises – 3 sets of 10 – 12 reps

By squat i mean the back regular squat – with the weight being placed on my traps.
At the moment I don’t do front squats .




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