Dia 3 – Pernas (Quadríceps)

Workout

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

Bulgarian Split Squat Jump

3-4 Sets

8-12 Reps

90s Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

3-4 Sets

8-12 Reps

90s Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

3-4 Sets

8-12 Reps

90s Rest

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Standing Calf Raise

3-4 Sets

8-12 Reps

90s Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3-4 Sets

8-12 Reps

90s Rest

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

Dumbbell Sumo Squat

3-4 Sets

8-12 Reps

90s Rest

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