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LEG WORKOUT FOR MASS 101


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LEG WORKOUT FOR MASS 101
►MY WORKOUT GEAR-http://www.totalalphabrand.com
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Full hypertrophy leg workout for anyone from a beginner to advance lifter. Make sure you are focusing on proper form with weight that you can control to extend that time under tension. You don’t need heavy weights to grow great legs and it has been proven by many bodybuilders.

HOW TO SQUAT: https://www.youtube.com/watch?v=-9TRF5NRTpQ

HOW TO DEADLIFT: http://stronglifts.com/deadlift/

FULL LEG WORKOUT:

SQUATS- 5 SETS- 12/10/10/8/8 REPS
INCREASE WEIGHT 5-10% EACH SET
3-2-1 TEMP
60-90 SECONDS REST

CONVENTIONAL DEADLIFT-5 SETS- 12/10/10/8/8 REPS
INCREASE WEIGHT 5-10% EACH SET
90-120 SECONDS REST

BULGARIAN SPLIT SQUAT
4 SETS-10 REPS EACH LEG
WITH BARBELL OR DUMBBELLS FOR RESISTANCE
60 SECS REST

HYPEREXTENSIONS-DROP SET
5 HEAVY USING BARBELL / 5 REPS LIGHT JUST BODY WEIGHT
1 SECOND PAUSE ON EACH BODY WEIGHT REP
60 SECS REST

SUPERSET-MODERATE -HEAVY
4 SETS
LEG EXTENSIONS/ LEG CURLS(OR STIFF LEG DUMBBELL DEADS)
10 REPS EACH EXERCISE
REST AFTER BOTH FOR 45 SECONDS
SHORT PERIOD AND FOCUS ON PUMP

CALF RAISES(SEATED ON STANDING)-HEAVY
3 x 10-12 REPS-TOES FORWARD
3 x 10-12 REPS-TOES IN
3 x 10-12 REPS-TOES OUT
30-45 SECONDS REST AFTER EACH SET

DISCLAIMER:
I OWN THE COPY RIGHTS TO ALL THE MUSIC IN THIS VIDEO. WRITTEN PROOF OF PURCHASE AND LICENSE TO USE CAN BE PROVIDED UPON REQUEST! BEATS PURCHASED FROM “DIRACT BEATS” OR WWW.DIRACTBEATS.COM & EFE DEMIR

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