← Rutinas
Leg Day
WARMUP
Copenhague isométrico· por lado
Other (Copenhagen Isométrico)
S1
seg
lb
+kg
=—kg total
S2
seg
lb
+kg
=—kg total
S3
seg
lb
+kg
=—kg total
Estocada isométrica· por lado
Other (Estocada Isométrica)
S1
seg
lb
+kg
=—kg total
S2
seg
lb
+kg
=—kg total
S3
seg
lb
+kg
=—kg total
Puente de glúteo isométrico· por pierna
Other (Puente Glúteo Isométrico)
S1
seg
lb
+kg
=—kg total
S2
seg
lb
+kg
=—kg total
S3
seg
lb
+kg
=—kg total
WEIGHTS
Sentadilla con barra
Back Squat - Barbell
S1
reps
lb
+kg
=49.9kg total
S2
reps
lb
+kg
=49.9kg total
S3
reps
lb
+kg
=49.9kg total
Búlgara L
Split Squat - Rear Foot Elevated - L - Dumbbell
S1
reps
lb
+kg
=20.4kg total
S2
reps
lb
+kg
=20.4kg total
S3
reps
lb
+kg
=20.4kg total
Búlgara R
Split Squat - Rear Foot Elevated - R - Dumbbell
S1
reps
lb
+kg
=20.4kg total
S2
reps
lb
+kg
=20.4kg total
S3
reps
lb
+kg
=20.4kg total
Peso muerto con kettlebell
Deadlift - Kettlebell
S1
reps
lb
+kg
=20.4kg total
S2
reps
lb
+kg
=20.4kg total
S3
reps
lb
+kg
=20.4kg total
Media hack
Hack Squat
S1
reps
lb
+kg
=22.7kg total
S2
reps
lb
+kg
=22.7kg total
S3
reps
lb
+kg
=22.7kg total
Gemelos sentado en máquina
Calf Raise - Seated
S1
reps
lb
+kg
=31.8kg total
S2
reps
lb
+kg
=31.8kg total
S3
reps
lb
+kg
=31.8kg total
Leg extensión en máquina
Seated Machine Leg Extension
S1
reps
lb
+kg
=48.8kg total
S2
reps
lb
+kg
=48.8kg total
S3
reps
lb
+kg
=48.8kg total
Aductor en máquina
Groin Adductor Machine
S1
reps
lb
+kg
=45.0kg total
S2
reps
lb
+kg
=45.0kg total
S3
reps
lb
+kg
=45.0kg total