Legs workout (nr3): 1day/ Week

 Legs/gluteus + Abs sides

To have bigger legs with this workouts (nr 3) .

Warm up                      5 min

1. Single leg press machine         3 sets   10 reps

2. Squat barbell                    3 sets 10 reps

4.Deadlift barbell                     3 sets 10 reps

3.Barbell front squat             3 sets 10 reps

5.Hack squat                            3 sets   10 reps

6.Adductor machine                      3 sets 10 reps

7. Leg extension machine         3 sets 10 reps

8.Back extension                3 sets 10 reps

9.Cardio cycling                          15 mins  

cool down 5 min

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REFERENCES

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