Legs

This workout is adapted from "Bigger, Leaner Stronger: The SImple Science of Building the Ultimate Male Body" by Michael Matthews. For each exercise 100% weight is the weight that you can just manage to do 4-6 reps, about 90% of your maximum 1 rep weight.

Exercises

Seria 1: 1 runda

Jumping Jacks

30 sekundy

Seal Jacks

30 sekundy

Dumbbell Squats 12 Reps 50% Weight

45 sekundy

Rest

1 minuta

Dumbbell Squats 10 Reps 50% Weight

30 sekundy

Rest

1 minuta

Dumbbell Squats 4 Reps 70% Weight

30 sekundy

Rest

1 minuta

Dumbbell Squats 1 Rep 90% Weight

15 sekundy

Rest

2 minuty

Seria 2: 3 rund

Dumbbell Squats 4-6 Reps 100% Weight

1 minuta

Rest

2 minuty

Seria 3: 3 rund

Dumbbell Lunges 4-6 Reps 100% Weight

1 minuta

Rest

2 minuty

Seria 4: 3 rund

Dumbbell Romanian Deadlift 4-6 Reps 100% Weight

1 minuta

Rest

2 minuty

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