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This workout will test your limits. But it's 100% hypertrophic, so you'll put some meat on those weak legs of yours! Training is brutal! And the resulting muscle fever will be epic! You will tell your grandchildren about this muscle fever!

In order for the workout to be effective, keep the breaks as short as possible and use weights to reach exhaustion at the number of repetitions indicated! And yes, your cracks will come out of your neck!

The training consists of 4 giant sets. The break between the giant sets is 2-3 minutes. The exercises in the giant set are done one after the other, without a break.

Giant Set 1

A1. Knee joint with bar in front - 5-6 reps
A2. Squatting in walking - 25 repetitions / leg
A3. Leg extensions - 10-12 reps
A4. Squatting in walking - 25 repetitions / leg

Repeat the giant set 3 times, with a maximum pause of 40 seconds. At the end of set 3, a 2-3 minute break is followed and you move to the giant set 2.

Giant Set 2

A1. Complete knee extensions - 5-6 repetitions
A2. Squatting in walking - 25 repetitions / leg
A3. Adduction of the feet to the machine - 8-10 repetitions
A4. Squatting in walking - 25 repetitions / leg

Repeat the giant set 2 times, with a maximum pause of 40 seconds. At the end of set 2, a 2-3 minute break is followed and you move to the giant set 3.

Giant set 3

A1. Romanian straightening - 5-6 repetitions
A2. Squatting in walking - 25 repetitions / leg
A3. Abduction of the feet to the machine - 8-10 repetitions
A4. Squatting in walking - 25 repetitions / leg

Make a single giant set At the end of it follow a break of 2-3 minutes and proceed to the giant set 4.

Giant set 4

A1. Good mornings from the seat - 5-6 repetitions
A2. Squatting in walking - 25 repetitions / leg
A3. Bending the legs from the bed - 5-8 repetitions
A4. Squatting in walking - 25 repetitions / leg

Repeat the giant set 3 times, with a maximum pause of 40 seconds.

29.08.2019