Sign up
Sign in
library_books
Feed
people
People
dumbbell
Workouts
date_range
Programs
insert_chart
Ranks
medal
Achievements
format_list_bulleted
Exercises
trending_up
Rating
Training programs
»
Three-day split to gain mass
Day 10
Target area:
Abs, Legs
Set 1
4 rounds
6
rep
Barbell Squat
rest: as much as you need
Set 2
4 rounds
8
rep
Leg Press
rest: as much as you need
Set 3
3 rounds
10
rep
Leg Extensions
rest: as much as you need
Set 4
4 rounds
10
rep
Stiff-Legged Dumbbell Deadlift
rest: as much as you need
Set 5
1 round
12
rep
Seated Leg Curl
rest after the set: as much as you need
Set 6
4 rounds
12
rep
Standing Calf Raises
rest: as much as you need
Set 7
4 rounds
20
rep
Crunches
rest: as much as you need
Иван
норм
13-09-2017
reply
thumb_up
Хан Туганбаев
ееее
02-07-2018
reply
thumb_up
денис павленко
отлично
12-07-2018
reply
thumb_up
Хан Туганбаев
ок
30-08-2018
reply
thumb_up
dava_sw
норм
28-07-2021
reply
thumb_up
Марат Хуснуллин
Норм
30-10-2021
reply
thumb_up
Владимир
Хорош
22-03-2023
reply
thumb_up
Иван
ног
6 months ago
reply
thumb_up
Send