Workouts
ноги +
Author: Иван
Start
Set 1
1 round
15
rep
x
50
kg
Barbell Squat
rest: 30 sеc
10
rep
x
70
kg
Barbell Squat
rest: 30 sеc
6
rep
x
80
kg
Barbell Squat
rest: 30 sеc
6
rep
x
80
kg
Barbell Squat
rest: 30 sеc
6
rep
x
80
kg
Barbell Squat
rest after the set: 60 sеc
Set 2
1 round
16
rep
x
15
kg
Dumbbell Walking Lunge
rest: 30 sеc
16
rep
x
15
kg
Dumbbell Walking Lunge
rest: 30 sеc
16
rep
x
15
kg
Dumbbell Walking Lunge
rest after the set: 60 sеc
Set 3
1 round
20
rep
x
3
kg
One-Legged Cable Kickback
rest: 30 sеc
20
rep
x
3
kg
One-Legged Cable Kickback
rest after the set: 60 sеc
Set 4
1 round
15
rep
x
8
kg
Leg Extensions
rest: 30 sеc
15
rep
x
8
kg
Leg Extensions
rest: 30 sеc
15
rep
x
8
kg
Leg Extensions
rest after the set: 60 sеc
Set 5
1 round
10
rep
x
16
kg
Stiff-Legged Dumbbell Deadlift
rest: 30 sеc
10
rep
x
16
kg
Stiff-Legged Dumbbell Deadlift
rest: 30 sеc
10
rep
x
16
kg
Stiff-Legged Dumbbell Deadlift
rest: 30 sеc
10
rep
x
16
kg
Stiff-Legged Dumbbell Deadlift
rest after the set: 60 sеc
Set 6
1 round
12
rep
x
4
kg
Lying Leg Curls
rest: 30 sеc
12
rep
x
4
kg
Lying Leg Curls
rest after the set: 60 sеc
Set 7
1 round
15
rep
x
70
kg
Standing Calf Raises
rest: 30 sеc
15
rep
x
70
kg
Standing Calf Raises
rest: 30 sеc
15
rep
x
70
kg
Standing Calf Raises
rest: 30 sеc
15
rep
x
70
kg
Standing Calf Raises
rest after the set: 60 sеc
Set 8
1 round
20
rep
Crunches
rest: 30 sеc
20
rep
Crunches
rest: 30 sеc
20
rep
Crunches
rest: 30 sеc
20
rep
Crunches
rest after the set: 60 sеc
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