. | EXERCISE |
|---|---|
. | ……………………………………………… |
1. | Rumanian Deadlift |
2. | Leg Press |
3. | Super Set (1) |
4. | Lats Pulldown or Pull-Ups |
5. | Cabel Row |
6. | Face-Pull |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||||
|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
3 | 10-12 | 3 | 10-12 | 3 | 10-12 | 3 | 10-12 |
3 | 15 | 3 | 15 | 3 | 12 | 3 | 12 |
3 | 12+12 | 3 | 12+12 | 3 | 12+12 | 3 | 12+12 |
3 | 12-15 | 3 | 12-15 | 3 | 12-15 | 3 | 12-15 |
3 | 10 | 3 | 10 | 3 | 10 | 3 | 10 |
3 | 10-12 | 3 | 10-12
| 3 | 10-12
| 3 | 10-12
|
(1) (Leg Extension + Leg Curl)