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Strength and toning training plans

all avanzado 40 min

The Legs Workout To Build Bigger Legs Fast

Target

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 series 8 reps 60 kg
EJERCICIO 1

Seated Leg Press

5 series 8 reps 60 kg
EJERCICIO 2

Seated Leg Curl

4 series 10 reps 30 seg desc
EJERCICIO 3A - SUPERSERIE CON 3B

Seated machine leg extension

4 series 140 reps 30 seg desc
EJERCICIO 3B - SUPERSERIE CON 3A

DUMBBELL LUNGES

3 series 8 reps 30 kg
EJERCICIO 4A - SUPERSERIE CON 4B ( 8 Repeticiones con cada Pierna)

Dumbbell half squat

3 series 15 reps 60 seg desc
EJERCICIO 4B - SUPERSERIE CON 4A

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