Leg Workout - Quadriceps and Hamstrings general emphasis - WEIGHTS



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Leg Workout - Quadriceps and Hamstrings general emphasis
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WEIGHTS
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2017-02-01 14:00:27
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Workout Routine created by WIKI4SPORT



Workout routine for...
Cuadriceps Femoral

Workout Routine Name: Leg Workout - Quadriceps and Hamstrings general emphasis

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:

Quadriceps (thigh):

  1. Deep squat

     2. Squats with feet together

                       

     3. Leg press

     4. Leg Extension

Hamstrings:

  1. Romanian Deadlift

    2. Lying Leg Curl (both legs)

    3. Standing Single leg curl (if there is not that machine you can do Lying Single Leg Curl) 

               

OR

 

 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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