Day 3: Leg (Cuádriceps, Femorales, Glúteos, Gemelos)

Workout

Squat

Equipment: Barbell, Full Gym

Squat

Leg Press

Equipment: Full Gym, Machine

Leg Press

4 Sets

10-12(RIR=2) Reps

1-2 min Rest

Romanian Deadlift

Equipment: Barbell, Full Gym

Romanian Deadlift

4 Sets

8-10 (RIR=1-2) Reps

1-2 min Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3 Sets

12-15 (RIR=2) Reps

1-2 min Rest

Hip Thrust Machine

Equipment: Full Gym, Machine

Hip Thrust Machine

4 Sets

10-12 (RIR=2 Reps

1-2 min Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

4 Sets

15-20 (RIR=2-3) Reps

1-2 min Rest

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

4 Sets

12 (RIR=1-2) Reps

1-2 min Rest

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

3 Sets

10-12 (RIR=1-2) Reps

1-2 min Rest

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