تمرینات بدنسازی برای پا و فیله کمر- برنامه پا و فیله کمر- تکواندو جهانی

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برنامه تمرینی : | IFBB Pro Branch Warren's Leg Workout | Leg Extensions Warm-up: 3 sets x 25 reps Working sets: 1 set x 15, 15, 15 reps (drop sets) Safety-bar Squats 5 sets x 15, 10, 10, 10, 8 reps *Increase weight on each set. Hack Squats 4 sets x 15 reps *Increase weight on each set. Machine Squat 3 sets x 15, 15, 15 reps *Increase weight on each set.