This workout is one of many i use to help build MASS on legs. if you are a hard gainer or need new workout ideas hopefully this will help. suitable for men and women and all fitness levels, pick weights that will challenge you and also progressively increase the weight each set (when needed).
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The Workout;
A1 - Walking DB lunges x 4sets x 20reps
10 normal
10 db touch the floor (glutes)
A2 - Calf Raises x 12-15
X 4 sets
B1 - Heel elevated Squats (4sets)
1x 1sec tempo x 15
2 x 2sec x 12
3 x 3 sec x 10
4 x dropset x4
B2- (feet elevated) Reverse DB Lunges
4 x 12 each leg
C1 Leg extensions x 3
1-100reps
2 & 3 - single leg - 12 each (2sec tempo)
4th - Reverse Drop set x 5
C2 Standing Leg curl x 3sets x 12reps
4th set - Dropset of 4
D 1 -DB Seated (Legs close) box Squats x3
D2 - Smith machine split squats x 3 x 10 each leg
Workout Finisher - 10mins Spin Bike
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jeff nippard program pdf BUILD BIG LEGS WITH THIS WORKOUT | Full Quads/Hamstrings/Calves Routine | |
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| How-to & Style | Upload TimePublished on 1 Jul 2018 |
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