both    advanced    40 min
Strength / Tone

The Legs Workout To Build Bigger Legs Fast

Goal

The goal of this program is to improve the muscle mass and strength of your legs and indirectly your anaerobic capacity. Warm up with joint mobility and the exercises of the program with light weight. We will train the 1st and the 2nd exercises separately and the 3A-4A and 3B-4B in supersets. Stretching exercises at the end.
Barbell deadlift (Conventional)
6 Sets   8 reps   60 kg
EJERCICIO 1
Seated Leg Press
5 Sets   8 reps   60 kg
EJERCICIO 2
Seated Leg Curl
4 Sets   10 reps   30 seg desc
EJERCICIO 3A - SUPERSERIE CON 3B
Seated machine leg extension
4 Sets   140 reps   30 seg desc
EJERCICIO 3B - SUPERSERIE CON 3A
DUMBBELL LUNGES
3 Sets   8 reps   30 kg
EJERCICIO 4A - SUPERSERIE CON 4B ( 8 Repeticiones con cada Pierna)
Dumbbell half squat
3 Sets   15 reps   60 seg desc
EJERCICIO 4B - SUPERSERIE CON 4A

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