Séance jambes
Summary
- 1 workouts per week
- 6 exercises
- Duration 43:16
Basic exercise
At gym
Bodybuilding
1. Monday
1. Classic squat
Classic squat
Glutes
Quadriceps
Advanced
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 8 reps | 02:00 |
| Serie 2 | 8 reps | 02:00 |
| Serie 3 | 10 reps | 02:00 |
| Serie 4 | 10 reps | 02:00 |
2. Dumbbell lunges
Dumbbell lunges
Glutes
Quadriceps
Intermediate
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 12 reps | 01:30 |
| Serie 2 | 12 reps | 01:30 |
| Serie 3 | 12 reps | 01:30 |
| Serie 4 | 12 reps | 01:30 |
3. Leg press
Leg press
Glutes
Quadriceps
Intermediate
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 12 reps | 01:30 |
| Serie 2 | 12 reps | 01:30 |
| Serie 3 | 15 reps | 01:30 |
4. Straight leg deadlift
Straight leg deadlift
Hamstrings
Glutes
Advanced
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 15 reps | 01:30 |
| Serie 2 | 15 reps | 01:30 |
| Serie 3 | 15 reps | 01:30 |
5. Leg extension machine
Leg extension machine
Quadriceps
Beginner
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 15 reps | 01:30 |
| Serie 2 | 15 reps | 01:30 |
| Serie 3 | 15 reps | 01:30 |
6. Machine calves extension
Machine calves extension
Calves
Beginner
| Repeats | Rest time | |
|---|---|---|
| Serie 1 | 20 reps | 01:30 |
| Serie 2 | 20 reps | 01:30 |
| Serie 3 | 20 reps | 01:30 |
| Serie 4 | 20 reps | 01:30 |