🔥 LEGS DAY WORKOUT
🚨 Legs extensions
The extension of the legs in the simulator – is an isolating exercise on the quadriceps, which contributes to drawing the relief and improving the shape of this muscle.
It will be necessary to set the weight, depending on your level of training. Choose a weight so that with it you can do 3-4 approaches 15-20 times. Big burden in this exercise is not used.
✅ Week Program Legs Exercises
✅ An example of the “day of the feet” advanced level:
- Warm up (squats with body weight, jumping on the spot) – 3-4 minutes
- Leg press in the simulator – 3-4 sets of 10-12 repetitions
- Barbell squats – 2-3 sets of 5-7 reps
- Bending of the legs in the simulator lying – 3-4 sets of 10-12 repetitions
- Deadlift “sumo” – 2-3 sets of 5-7 repetitions
- Extensions in the simulator sitting – 3-4 sets of 12-15 repetitions
🔥 CALVES EXERCISES
💥 How to Pragram Workout Calves
- Sitting on socks – 4-5 sets in high repeat mode.
- Sitting on socks – triple drop set.
- Rest 60 sec.
- Standing up on socks – 1 warm-up set + 4 sets of 8-10 repetitions in full amplitude.
- Lifting up socks while standing – 1 set of half lifts at the top of the amplitude, 15-25 repetitions.