Trening umiarkowany

Wednesday - Legs

Umiarkowany Duration 40 minuty

Docelowe obszary: Legs

Sprzęt: Dumbbells, Strength Machine, Weight Plates

Tagi

Pełne Treningi na Siłowni Treningi Nóg Treningi z Hantlami Treningi na maszynach siłowych Treningi z talerzami do ciężarów

Opis

Intermediate Muscle Building Workout

Exercises

Seria 1: 4 rund

Keep your chin up, shoulders down, and back straight as you perform the squat.

Ciężary: Umiarkowany
❤️ Intensywny (Strefa 3)

Dumbbell Squats

10 powtórzenia

Reps: 10, 10, 8, 8

45 sekundy

Seria 2: 1 runda

1 minuta

Seria 3: 3 rund

Return and repeat while alternating sides.

Ciężary: Umiarkowany
❤️ Intensywny (Strefa 3)

Dumbbell Lunges

8 powtórzenia

8 reps per leg

45 sekundy

Seria 4: 1 runda

1 minuta

Seria 5: 3 rund

Weighted Wide Squats

Ciężary: Ciężki
❤️ Intensywny (Strefa 3)

Weighted Wide Squats

12 powtórzenia

45 sekundy

Seria 6: 1 runda

1 minuta

Seria 7: 3 rund

Ciężary: Umiarkowany
❤️ Intensywny (Strefa 3)

15 powtórzenia

45 sekundy

Seria 8: 1 runda

1 minuta

Seria 9: 3 rund

❤️ Intensywny (Strefa 3)

15 powtórzenia

45 sekundy

Seria 10: 1 runda

1 minuta

Seria 11: 5 rund

Ciężary: Ciężki
❤️ Intensywny (Strefa 3)

10 powtórzenia

Reps: 10, 8, 8, 8, 6

45 sekundy

Seria 12: 1 runda

1 minuta

Seria 13: 5 rund

Ciężary: Umiarkowany
❤️ Intensywny (Strefa 3)

Seated Calf Raises

15 powtórzenia

45 sekundy

Seria 14: 1 runda

1 minuta

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Najlepszy Wybór dla tego Treningu

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We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.