ноги +

Latihan

ноги +

Author: Иван

Rumah

Set 1

1 round

15

Keabsahan

x

50

kg

Barbell Squat

rest: 30 s

10

Keabsahan

x

70

kg

Barbell Squat

rest: 30 s

6

Keabsahan

x

80

kg

Barbell Squat

rest: 30 s

6

Keabsahan

x

80

kg

Barbell Squat

rest: 30 s

6

Keabsahan

x

80

kg

Barbell Squat

rest after the set: 60 s

Set 2

1 round

16

Keabsahan

x

15

kg

Dumbbell Walking Lunge

rest: 30 s

16

Keabsahan

x

15

kg

Dumbbell Walking Lunge

rest: 30 s

16

Keabsahan

x

15

kg

Dumbbell Walking Lunge

rest after the set: 60 s

Set 3

1 round

20

Keabsahan

x

3

kg

One-Legged Cable Kickback

rest: 30 s

20

Keabsahan

x

3

kg

One-Legged Cable Kickback

rest after the set: 60 s

Set 4

1 round

15

Keabsahan

x

8

kg

Leg Extensions

rest: 30 s

15

Keabsahan

x

8

kg

Leg Extensions

rest: 30 s

15

Keabsahan

x

8

kg

Leg Extensions

rest after the set: 60 s

Set 5

1 round

10

Keabsahan

x

16

kg

Stiff-Legged Dumbbell Deadlift

rest: 30 s

10

Keabsahan

x

16

kg

Stiff-Legged Dumbbell Deadlift

rest: 30 s

10

Keabsahan

x

16

kg

Stiff-Legged Dumbbell Deadlift

rest: 30 s

10

Keabsahan

x

16

kg

Stiff-Legged Dumbbell Deadlift

rest after the set: 60 s

Set 6

1 round

12

Keabsahan

x

4

kg

Lying Leg Curls

rest: 30 s

12

Keabsahan

x

4

kg

Lying Leg Curls

rest after the set: 60 s

Set 7

1 round

15

Keabsahan

x

70

kg

Standing Calf Raises

rest: 30 s

15

Keabsahan

x

70

kg

Standing Calf Raises

rest: 30 s

15

Keabsahan

x

70

kg

Standing Calf Raises

rest: 30 s

15

Keabsahan

x

70

kg

Standing Calf Raises

rest after the set: 60 s

Set 8

1 round

20

Keabsahan

Crunches

rest: 30 s

20

Keabsahan

Crunches

rest: 30 s

20

Keabsahan

Crunches

rest: 30 s

20

Keabsahan

Crunches

rest after the set: 60 s