Legs for size

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Program by: stephanfitness

Tags: legs, quads, hamstrings, calfs

This is for those of you who struggle to put on muscle mass. Remember the 80/20 principle: 80% diet, 20% training. In this case you need to consume a lot of protein throughout the day, day in day out, week in week out etc. Results are achieved by dedication, determination and consistency.

Exercise
Warmup
Exercise Bike Gym 5min Duration | 8 level
Main
Squat [Barbell] - Exercise Demonstration 25 Reps | Kg | 1min 30sec Rest | 4 Sets
alternating lunges + dumbells 24 Reps | Kg | 1min 30sec Rest | 4 Sets
Barbell Glute Raises 25 Reps | Kg | 1min 30sec Rest | 4 Sets
Leg Extension Resistance Machine 25 Reps | Kg | 1min 30sec Rest | 4 Sets
Leg Curl 25 Reps | Kg | 1min 30sec Rest | 4 Sets
Seated Calf Raise 25 Reps | Kg | 1min 30sec Rest | 4 Sets
Cool-down
right calf stretch 15sec Duration
left calf stretch 15sec Duration
kneeling quad stretch 15sec Duration
standing hamstring stretch 15sec Duration

Stay positive and motivated!