DAY 30 dia de piernas 4 semana jeremy

DAY 30: QUADS, HAMSTRINGS, CALVES FST-7 TRISET: UP TO 7 SETS 1

LEG PRESS 15-20 reps

DUMBBELL WALKING LUNGE 12-15 reps

LEG EXTENSIONS 15-20 reps

2

FRONT BARBELL SQUAT 4 sets of 12-15 reps

3

LYING LEG CURLS 7 sets of 12-15 reps

4

STANDING SINGLE LEG CURL 4 sets of 12-15 reps

5

SEATED LEG CURL 4 sets of 12-15 reps

6

STANDING CALF RAISES 7 sets of 12-15 reps

7

DONKEY CALF RAISES 4 sets of 12-15 reps

8

SEATED CALF RAISE 4 sets of 12-15 reps