Full Quads & Hamstrings Workout - Leg Day (Push/Pull/Legs) скачать в хорошем качестве

Full Quads & Hamstrings Workout - Leg Day (Push/Pull/Legs)

» Transform your physique with my training app - https://www.thrstapp.com/ » JOIN THRST VIP HERE - https://www.thrstvip.info » Learn how to become a creator & make money online - https://www.digitalplaybook.net/ (book a call with my team to find out more https://go.oncehub.com/DigitalPlayboo...) » My clothing brand THRST - https://thrstofficial.com » Get your customised supplements - https://raf.bioniq.com/refersion?rfsn... » My Podcast - @FirstThingsThrst » Get your first month on WHOOP for free! - https://join.whoop.com/mikethurston Quads & Hams Routine: A - Safety Bar Squats (Reps 6-8, Tempo - 20X1) 4-5 Sets, 2-3 minutes rest B1 - Glute Ham Raise (Reps 9-11, Tempo 2030) B2 - BB Romanian Deadlifts (Reps - 10-12, Tempo - 2020) 3-4 Sets, 60-90 seconds rest between superset C - Leg Press (Reps 10-12, Tempo - 2011) 6 Sets Total - 3 Sets Quad Focus (Feet Low/Narrow), 3 Sets Ham/Glute Focus (Feet High/Wide), 60-90 seconds rest D1 - Lying Leg Curl (Reps - 6 Body Extended, 6 Normal, Tempo - 3011) D2 - Leg Extension (Single Leg) (Reps - 10-12, Tempo - 1010) 3-4 Sets, 20-30 second rest between superset E - Bulgarian Split Squat (Reps 10-12, Tempo - 20X1) 3-4 Sets (Dropset Final Set), 60 second rest (20-25 second rest in between legs) *X = Explode Example of 2010 tempo: 2 second negative (eccentric phase) 0 second rest in lengthened position 1 second concentric 0 second holding contraction in shortened position (Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)