Dia 1 Quadríceps

Workout

Heel-Elevated Goblet Squat

Equipment: Dumbbells, Full Gym, Kettlebell

Heel-Elevated Goblet Squat

4 Sets

6-10 Reps

2 min Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

4 Sets

10-12 Reps

2 min Rest

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bulgarian Split Squat

3 Sets

8-10 Reps

2 min Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

4 Sets

8-10 Reps

2 min Rest

Hip Thrust Machine

Equipment: Full Gym, Machine

Hip Thrust Machine

4 Sets

6-10 Reps

2 min Rest

Leg Press Calf Raise

Equipment: Full Gym, Machine

Leg Press Calf Raise

4 Sets

10-15 Reps

2 min Rest

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