Nude workout ๐๏ธโโ๏ธ
My Quads and calves workout routine:
War..
🕑 Added 2022-03-26 11:25:03 +0000 UTC
Nude workout ๐๏ธโโ๏ธ
My Quads and calves workout routine:
Warm up :
๐๏ธโโ๏ธ hip circles monster walk forwards/ backwards with resistance band 4 sets 20 reps
๐๏ธโโ๏ธLateral monster walk 4 sets 20 reps left and right
1. ๐๏ธโโ๏ธ Back squat
4 sets with moderately heavy weight 60-75% of 1RM for 4 sets of 10-20 reps, push to failure with a weight you can squat within that rep range
2. ๐๏ธโโ๏ธ Leg extension with resistance band
4 sets 10-15 slow and controlled reps squeeze hard at the top of each rep.
3. ๐๏ธโโ๏ธ Front Squat
4 sets 10-15 reps with light- moderate weight 2-3 second eccentric each rep, slow and controlled.
4. Sissy squat
4 sets of as many reps as possible. Take your time and feel the stretch on the eccentric and then blast up and squeeze hard for the concentric
5. Barbell Calves raises
4 sets 20-25 reps 2-3 second eccentric with 1 second hold at the top of each rep
6. Superset body weight calves raises
4 sets of as man reps as possible same tempo as barbell calves raises
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