WORKOUT LEG / GAMBE

Schermata 2015-04-26 alle 21.05.46

 

Come promesso vi posto il mio workout per le gambe e sedere che ho fatto giovedì:

Purtroppo conosco come spiegarli e i nomi in inglese quindi metto immagini per farvi capire meglio 🙂

Warm up: X-Trainer

Method: Fartlek

WORKOUT:

 

Exercise #1: SQUATS on SQUAT RACK 

6f5be_ORIG-arnold_squatting_1_

Method: Pyramid

1 set: 20kg bar – 8 pulses e 8 full range

2 set: 25kg bar – 15 reps

3 set: 30kg – 15 reps

4 set: 35kg – 12 reps

5 set: 40kg – 10 reps

6 set: 55kg – 3 reps

 

Exercise #2: LEG PRESS

Cybex Leg Press_LARGE-1

Method: Pyramid

1 set: 35kg – una gamba alla volta /one leg at a time – 15 reps

2 set: 45kg – una gamba alla volta / one leg at a time – 12 reps

3 sets: 55kg – 2 legs / 2 gambe – 15 reps

4 set: 65kg – 12 reps

5 set: 85kg – 10 reps

6 set: 105kg – 8 reps

7 set: 125kg – 6 reps

 

Exercise #3: SPILT SQUATS WITH DUMBBELLS / CON MANUBRI

ef014e58048ff8b44573b063dc8216c8

Method: 4 sets x 10 reps

1 set: 8kg dumbbells /manubri – 15 reps per gamba /each leg

2 set: 8kg dumbbells / manubri – 15 reps per gamba / each leg

3 set: 10kg dumbbells / manubri – 10 reps per gamba / each leg

4 set: 10kg dumbbells / manubri – 10 reps per gamba / each leg

 

e questo è stato il mio workout veloce di giovedì!

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