. | EXERCISE |
|---|---|
. | ……………………………………………………………. |
1. | Squats |
2. | Barbell Reverse Lunges (1) |
3. | Legpress |
4. | SS -Leg C.+ Leg Extension or W. Lunges (2) |
5. | Leg Raises Bar (3) |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | ||||
|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
3 | 10 | 3 | 10 | 4 | 8 | 5 | 8 |
3 | 16-20 | 3 | 16-20 | 3 | 16-20 | 4 | 16-20 |
3 | 15 | 3 | 15 | 3 | 15 | 4 | 15 |
3 | 12+12 | 3 | 12+12 | 3 | 12+12 | 3 | 12+12 |
3 | 10+14 | 3 | 10-14 | 3 | 10-14 | 3 | 10-14 |
(1) 8-10 Reps on each leg
(2) SUPERSET – Leg Curl + Leg Extension or Walking Lunges 20-30 reps 3 set
(3) Stomach