Thigh- Quadriceps (General Emphasis) # 2 + Adductors (Intensive) - WEIGHTS



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Thigh- Quadriceps (General Emphasis) # 2 + Adductors (Intensive)
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2017-01-30 12:05:10
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Workout Routine created by WIKI4SPORT



Workout routine for...
Cuadriceps Adductors

Workout Routine Name: Thigh- Quadriceps (General Emphasis) # 2 + Adductors (Intensive)



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:

  1. Warm up about 4 to 5 minutes simulating light thigh exercises.
  2. 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)

 

>> Exercise #2: Hack Squat

 


>> Exercise #3: Sumo squat


>> Exercise #4: Leg Extensions

                         

 

>> Exercise #5: Deadlift

 

>> Exercise #6: Adductors in specific machine

         


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



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