PERNAS DAY

Workout

Squat

Equipment: Barbell, Full Gym

Squat

4 Sets

6-12 Reps

2 Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

4 Sets

8-12 Reps

2 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

4 Sets

8-12 Reps

2 Rest

Romanian Deadlift

Equipment: Barbell, Full Gym

Romanian Deadlift

3 Sets

8-12 Reps

2 Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3 Sets

12-15 Reps

2 Rest

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

3 Sets

12-15 Reps

2 Rest

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

Barbell Hip Thrusts

3 Sets

8-12 Reps

2 Rest

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Standing Calf Raise

3 Sets

12-15 Reps

2 Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

3 Sets

12-15 Reps

2 Rest

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