Training programs » Three-day split to gain mass
Day 3
Target area: Abs, Legs
Set 1
4 rounds
6
Validade
Barbell Squat
rest: as much as you need
Set 2
4 rounds
8
Validade
Leg Press
rest: as much as you need
Set 3
3 rounds
10
Validade
Leg Extensions
rest: as much as you need
Set 4
4 rounds
10
Validade
Stiff-Legged Dumbbell Deadlift
rest: as much as you need
Set 5
1 round
12
Validade
Seated Leg Curl
rest after the set: as much as you need
Set 6
4 rounds
12
Validade
Standing Calf Raises
rest: as much as you need
Set 7
4 rounds
20
Validade
Crunches
rest: as much as you need
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