اليوم الاول

Workout

Leg Press

Equipment: Full Gym, Machine

Leg Press

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

Barbell Hip Thrusts

٤ Sets

١٢ Reps

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bulgarian Split Squat

٣ Sets

١٢ Reps

Horizontal Leg Press

Equipment: Full Gym, Machine

Horizontal Leg Press

٣ Sets

١٢ Reps

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

Cable Donkey Kickback

٣ Sets

١٥ Reps

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

٣ Sets

١٢ Reps

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اليوم الثاني Legday