.
EXERCISE
.
…………………………………….
1.
Barbell Squat
2.
Legpress (1)
3.
Barbell Backwards Lunges
4.
Romanian Deadlift
5.
Dumbbell Walking Lunges
6.
+ exercise if needed (2)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
3
15
3
15
3
10
3
10
3+1
4
3+1
4
3
13
3
13
3
10
3
10
3
6
4
6
3
18
3
18
3
12
3
12
4
8
4
8
3
14
3
14
3
8
3
8
3
4
3
4
3
20
3
20
3
16
3
16
4
10
4
10
3
12+12
3
12+12
3
8+8
3
8+8
3
6+6
3
6+6

(1) Week 1,2, Start first with 3 reps, 3 secounds down then 3 secounds up, then 3 normal reps, then 3 slow reps again with 3 secounds down and 3 secounds up, after you do additional 4 normal reps, in total 13 repetition. Week 3,4,5,6 Use hack squat, if your gym don’t have access to hack squat use legpress. Week 3,4,5,6 you do normal reps.
(2) SUPERSET – Leg extension and Leg Curl or Platform Hamstring Slides or hiptrusters with reb band