Workout Routine created by WIKI4SPORT
Workout Routine Name: Thigh- Quadriceps (General Emphasis) # 2 + Adductors (Intensive)
![](tI/13/76424636.jpg)
Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)
Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).
WARM UP:
- Warm up about 4 to 5 minutes simulating light thigh exercises.
- Perform stretches for thighs , 5-10 seconds per leg, repeat 3 to 4 times.
WORKOUT ROUTINE:
>> Exercise #1: Leg Press (Separate feet at shoulder height)
![](tI/13/36da40b2.png)
>> Exercise #2: Hack Squat
![](tI/13/f70c7bbc.jpg)
>> Exercise #3: Sumo squat
![](tI/13/633f6ffe.jpg)
>> Exercise #4: Leg Extensions
![](tI/13/27106134.jpg)
>> Exercise #5: Deadlift
![](tI/13/4dd2fc36.png)
![](tI/13/8d496b03.png)
>> Exercise #6: Adductors in specific machine
![](tI/13/08d6bf5f.jpg)
INVOLVED MUSCLES:
Quadriceps 4 faces
Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds
- When performing the squat you must be very careful not to tilt the torso very much, if this is the case remove weight