Heavy Legs Workout - Shaping a Strong leg muscles

Heavy Legs Workout - Shaping a Strong leg muscles

Barbell Squat

• Use the squat rack" to put the barbell
• Adjust the height of the barbell on the rack until parallel with your shoulders
• Stand back to barbell
• Then hold the barbell with both hands
• Lift the dumbbells and move away from the rack
• Then balance your body with your legs shoulder-width apart and your back straight (starting position)
• Then do squat slowly until your knees bent about 90 degrees
• Lock your body to keep it straight
• Then stand back to the starting position
• Perform 5 sets x 8-10 reps

Barbell Deadlift

• Prepare the barbell that you adjust the load and put it on the floor
• Stand in front of the barbell
• Then bend to the back parallel to the waist and knees bent
• Then hold an overhand grip on the barbell (starting position)
• Lift the dumbbells up to your body and your legs perpendicular
• Down retraced early
• Perform 5 sets x 8-10 reps

superset:
Walking Barbell Lunge

• Stand with your feet shoulder-width apart and hold a barbell on your back
• Walk with one foot stepping far ahead
• Bend your front leg to 90 degrees and back knee almost touches the floor
• Then do the opposite leg
• Repeat 4 sets x 20-30 step

leg Press

• Use the leg press machine
• Sit on the leg press machine and place your legs on pad
• Keep your feet shoulder width apart
• Then push the pad until your legs straight (starting position)
• Then lower the foot pad to form an angle of 90 degrees
• Push retraced early
• Perform 4 sets x 8-10 reps

Superset:
leg Extensions

• Adjust the engine load leg extensions
• Sit on the machine with leg extensions leg below the pad and the hand holding the side of the engine (starting position)
• Make sure your legs form a 90 degree angle
• Then lift the pad up your legs straight and the body remains straight upright
• Then slowly lower to the starting position
• Repeat 4 sets x 8-12 reps

Seated Leg Curl

• Adjust the lever on the machine to suit your height
• Sit on the machine with your back straight leaning on the pad
• Put the foot on the place that has been provided with a 90-degree position (starting position)
• Lift the foot forward
• Return to starting position
• Perform 4 sets x 8-12 reps

This exercise program applies to both men and women. Congratulations to practice!

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